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19Mar, Monday: 5 miles total, 5k on track in Naples 200m@MP w/400m@5k effort, 18:3821Mar, Tuesday: 10 miles treadmill, 10min at 6:50ace, 10min at 6:20 pace, 10min at 6:50 pace, 10min at 6:00 pace, 2min at 5:42 pace, 2 min at 6:40 pace, 2min...

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bustitup posted a blog May 21st 2012, 1:22pm

Deployment wk 13

26March, Monday: 12 miles/90min pier in Souda Bay.27March, Tuesday: 6 miles avg 6:10 pace alternating half miles at 6:40 and 5:40 pace on treadmill. Total 8.9 miles with w/u and c/d.28March, Wednesday: 8.5 miles on treadmill in ...

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bustitup posted a blog May 21st 2012, 1:20pm

Deployment wk14

Monday, 2Apr: 5 miles treadmill, w/5k alternating 200m at 6:40 pace and 800m at 5:40 pace. Tuesday, 3Apr: 9 miles treadmill, w/6miles alternating quarters at 6:27 pace and 5:40 pace. Wednesday, 4Apr: 6 miles treadmill, legs ...

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bustitup posted a blog May 21st 2012, 1:19pm

Deployment wk15

9April, Monday: 6 miles of 1/4miles at 6:40 pace and ½ miles of 5:40 pace, 9 miles total with w/u and c/d. 10April, Tuesday: 6 miles relaxed 11April, Wednesday: 4miles alternating ½ miles at 6:27 and 5:27 pace,...

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bustitup posted a blog May 21st 2012, 1:08pm

Deployment wk16

Week 16: All efforts were on the treadmill this week. Monday: AM-4mile tempo 3/4mile at 6:00 pace ¼ at 5:20 pace x4, 6miles with w/u and c/d. PM-4 mile tempo 1/4m...

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bustitup posted a blog May 21st 2012, 12:51pm

Deployment wk17

All mileage this week was accomplished on the treadmill. Monday, 23April: 1 mile w/u 6miles of alternating quarters at 6:20 pace and 5:20 pace cool down to run out the hour for a total of 9.13 miles.Tuesday, 24April: 1 mile w/u 2 mile c/d an...

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bustitup posted a blog May 21st 2012, 12:49pm

Deployment wk18

k18 is as follows, all volume completed on the mill:Tuesday 1Apr: 1 mile w/u 6miles alternating halves at 6:20 and 5:20 pace c/d to run out the hour, 9.15 miles total.Wed: 1 mile w/u 10 miles at Marathon pace (6:20) c/d to run out the 80 mi...

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bustitup posted a blog May 21st 2012, 12:43pm

Deployment wk 19

Week 19 went as follows. Monday morning: 6 miles alternating 3/4s at 6:20 and 5:20 pace 1 mile w/u c/d to run out the hour for a total of 9.13 miles.Monday evening: 6 miles topside brisk.Wednesday evening: 22 miles on the mill at...

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bustitup posted a blog May 21st 2012, 12:21pm

Deployment wk 20

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bustitup

Week #20 went as follows:

Monday 14May: 8 miles relaxed

Tuesday 15May: 1 mile w/u c/d to run out the hour 6miles of 90, 85, 90, 80, 90, 85, 90, 75 pattern for a total of 9.25 miles

Wednesday 16May: 0

Thursday 17May: 1mil w/u and 1 mile c/d 10 miles tempo of 1:40, 80 pattern for two miles 2miles of 6:40 2miles of 1:40, 80 pattern 2miles 6:40 2miles 1:40, 80 pattern. This effort is used at the University of Northern Arizona and they call it the âLumberjackâ.

Friday 18May: 8 miles relaxed

Saturday 19May: 0

Sunday 20May: 3 hrs at 7:30 pace for a total of 24 miles

61.25 miles on the treadmill in a total of 5 efforts

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