Speed with Endurance

Alpha Level 18, Week 4

Monday, 7-30-2007
10 Miles Relaxed to Cheatham Hill in 1:08:25
Tuesday, 7-31-2007
AM: 10 Miles around Pigeon Hill in 1:00:48 + 8 x 100M Strides Up-Hill
PM: 5 Miles in Kennesaw Mountain in 35:05
Wednesday, 8-01-2007
AM: 10 Miles Relaxed through The Reserve and Pigeon Hill in 1:05:37
PM: 5 Miles around Ed Warner Park in 33:29
Thursday, 8-02-2007
AM: 5 Miles around Ed Warner Park in 35:02
PM: 3M in 24:26 + Nashville XC 5K+, 17:01 (1st), Add on to 4M+ in 21:41 +
3M in 20:20; 10M Total
Friday, 8-03-2007
14 Miles Easy in Percy Warner Park in 1:31:28
Saturday, 8-04-2007
11 Miles Relaxed to Cheatham Hill in 1:17:05 + 8 x 100M Strides Uphill
Sunday, 8-05-2007
20 Miles around Kolb Farm in 2:02:24,
after 4 Miles Pick-Ups of 1', 2', 1', 10', 1', 5', alternating 3' & 4' Recoveries
Total
100 Miles

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