Summary of Week IV

Mon (4), 8.5 miles easy in 1h
Tue (5), 9.5 mile steady-state in 1h01'10"
Wed (6), 8 miles easy in 1h
Thu (7), 9.75 miles steady-state in 1h
Fri (8), 9 miles easy in 1h
Sat (9), 9 mile progression in 57'43"
Sun (10), 14 miles in 1h30'
Total, 67 miles

Proposed Week V
Mon (11), 1h recovery at 6'15-6'40" pace
Tue (12), 15' warm-up, 45' at 5'45-5'55" pace
Wed (13), 1h30' recovery at 6'15-6'40" pace
Thu (14), 15' warm-up, 45' at 5'45-5'55" pace
Fri (15), 1h recovery at 6'15-6'40" pace
Sat (16), 15' warm-up, 5 km time trial, 15' cool-down
Sun (17), 1h30' on hills at 6'15-6'40" pace
Total, 70 miles

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