Baystate week 4, 9/28-10/4

Monday, 9/28/09 TAPER1
RUN: 11 miles, 3.75 @ 8:20, 8X800m @ 6:20-6:25 with 1.30 R, 2@ 8:10, .5 recovery (oops, meant to do 10 but I miscalculate)
SWIM: .5 miles with 400m free
legs, core, abs, pilates

Tuesday, 9/29/09
BIKE: 15 miles

Wednesday, 9/30/09
RUN: 8 miles, with 5 @ 7:18
legs, core, abs, pilates

Thursday, 10/01/09
BIKE: 15 miles plus 10 miles indoor. = 25miles

Friday, 10/02/09
RUN: 15 miles with 14@ 7:51

Saturday, 10/03/09
RUN: 4 miles recovery on trails

Sunday, 10/04/09
REST

Total: (taper week 1)
Run: 38 miles
Swim: .5 mile
Bike: 25 miles