Week 12/07-12/13

Monday 12/07
RUN: 8 miles slow (sick)
legs, 200abs, IT ex

Tuesday 12/08
RUN: 5 miles slow (sick)
ITex

Wednesday 12/09
RUN: 5 miles slow (sick)
ITex

Thursday 12/10
RUN 8 miles W 6 @ 8:05, 8:00, 7:50, 7:40, 7:40, 7:24.; 3 hill sprints
Average 7:52
200abs, leg ex, IT ex

Friday 12/11
BIKE: 30 min with 30 20sec intervals HARD

Saturday 12/12
RUN: 12.5 miles - 6.5 with Sue(s) slow, 6 alone fast with a few 7s and one 6s; average 8:10; 3 hill sprints

Sunday 12/13
SWIM: 1 mile, 800 free

Total:
RUN: 38.5 miles
SWIM: 1 mile
BIKE: 10 miles indoors