week 16, 01/11-01/18

Monday 01/11/10
RUN: 9 miles w speed: 1200 @ 5:59, 1000@ 6:04, 800@ 6:05, 600@ 6:04, 400@ 6:02.
Route: bike path, and a few streets at the Lexington border for the speed.
Shoes: Adidas C
Notes; felt great, surprised myself with the splits.
ITex

Tuesday 01/12/10
RUN: 5 miles recovery @ 8:40, 1 mile Gray hills @ 8:22
Note: run felt so much easier (the hills)
Shoes: Adidas C
200abs, core, ITex, planks, ball exs

Wednesday 01/13/10
RUN: 10 miles with 5@ 7:24; 2 @ 8:30 and 3@ 8:14
Route: to Plesant street, than on Rt 2 toward Concord, v hilly, stopped midway but somehow I managed!
Shoes: Adidas C
ITex, 30 pushups.

Thursday 01/14/10
RUN: 5 miles recovery @ 8:55, with .5 mile @ 7:22.
Route: path toward Lexington.
Shoes: Adidas C
Notes: underdressed, calves sore, felt slow, kept pace down.

Friday 01/15/10
SWIM: 1 mile, 800 free

Saturday 01/16/10
RUN: 17.5, 17@ 7:51
Splits:
8:11
7:54
8:01
7:59
7:55
7:51
8:03
7:51
7:36
7:46
7:53
7:56
8:03
8:29
7:41
7:13
7:08
Shoes: old Asics
Notes: great weather, felt strong, but had to take breaks on the hills and toward the end of the run as my legs were beat!

Sunday 01/17/10
SWIM: 1 mile

Total:
RUN: 46.5 miles
BIKE: o miles
SWIM: 2 miles