Speed with Endurance II

Alpha Level 18, Week 3

Monday, 8-06-2007
11 Miles Relaxed to Cheatham Hill & Back in 1:10:59
Tuesday, 8-07-2007
AM: 10 Miles in 1:02:12 + 8 x 100M Strides Uphill
PM: 5 Miles around Kennesaw Mountain Loop in 33:36
Wednesday, 8-08-2007
AM: 2 Mile Warm-Up in 14:44, 8 x 1:20 Uphill (Jog Down Recovery) in 1:23 (2:19), 1:23 (2:18), 1:23 (2:22), 1:25 (2:16), 1:24 (2:16), 1:24 (2:20), 1:26 (2:19), 1:24 + 3 Miles in 22:45 (53:20) for Total of 9 Miles in 1:08:04
PM: 5 Miles around Kennesaw Mountain Loop in 32:10
Thursday, 8-09-2007
14 Miles Easy to Cheatham Hill in 1:31:59
Friday, 8-10-2007
AM: 9 Miles Relaxed around Pigeon Hill in 55:27
PM: 5 Miles around Kennesaw Mountain Loop in 31:06
Saturday, 8-11-2007
10 Miles Relaxed around Pigeon Hill in 1:04:25 + 8 x 100M Strides Uphill
Sunday, 8-12-2007
2 Mile Warm-Up in 14:59, 4 x 100M Strides, 2 x (1600-1200-1600) in
4:50-3:40-4:59-4:54-3:41-4:52 with 3' /6' Rests + 3 Miles in 21:58
Total
89 Miles

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