Second Week of XC

21-Day Training Pattern, Days 8-14

Monday, 11-12-2007
AM: 7 Miles Steady around Pigeon Hill in 42:55
PM: 5 Miles around Kennesaw Mtn. Loop in 32:09
Tuesday, 11-13-2007
AM: 7 Miles around Pigeon Hill in 44:38
PM: 10 Mile Controlled Run, Alt. Miles around The River in 1:00:01
6:24, 5:16, 6:18, 5:17, 6:25, 5:22, 7:14, 5:21, 7:06, 5:14 (6:41/5:18)
Wednesday, 11-14-2007
7 Miles Easy around San Diego in 47:44
Thursday, 11-15-2007
4.5 Mile Warm-Up in 33:59
9 x 300M Up Balboa Park Hill
3.5 Mile Cool-Dow in 24:31
11 Miles Total in 1:19:07
Friday, 11-16-2007
3 Miles Easy in 20:00
Saturday, 11-17-2007
1.5 Mile Warm-Up 10:59
4 x 1M Cut-Down in 5:23, 5:25, 5:11, 5:04 (400M Jog Recovery)
2 x 800M in 2:28 & 2:27 (200M Jog Recovery)
2 x 400M in 1:11 & 1:10 (100M Jog Recovery)
800M in 2:20
1.5 Mile Cool-Down in 10:00
11 Miles Total for 1:10:00
Sunday, 11-18-2007
Drive to Miami
Total
61 Miles

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