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Deployment wk18May 21st 2012, 12:47pm
Deployment wk 19May 21st 2012, 12:42pm
Deployment wk 20May 21st 2012, 12:05pm
 

 

Deployment wk 19

Published by
bustitup   May 21st 2012, 12:42pm
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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 7:30 pace.

Thursday:  1mile w/u 3x2miles at 6:00pace, 5:50pace, and 5:40pace ½ mile recoveries at 6:40 pace, 8 miles total.

Friday:  8 miles relaxed

Saturday:  1 mile w/u follow with 200m at 6:40 pace mile at 6:00 pace continuously c/d to run out the hour for a total of 9.65 miles.

 

Weekly totals:  62.78 miles, all miles on the treadmill except for 6 miles

6 efforts total

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