Kosgei HM (Week 3)

Monday, 06-15-2009
AM: 6 miles steady around Seabrook Trails in 37:26
PM: 6 miles steady with Chad around Seabrook in 40:01
Tuesday, 06-16-2009
AM: 4 miles easy around Sylvan Beach in 31:45 + exercises
PM: Rest and Recovery
Wendesday, 06-17-2009
AM: 2 mile warm-up, 4 sets of 3 x 600m in 1'50"-1'46"-1'42"-1'38"
1:56, 1:51, 1:50 - 1:47, 1:44, 1:47 - 1:43, 1:42, 1:45 - 1:42, 1:42, 1:44
Recovery: 2'-1'40"-1'20'-1' / Recovery: 5/6 min
PM: 4 miles easy around Memorial Park in 28:58
Thursday, 06-18-2009
AM: Travel to Seattle
PM: 8 miles easy around Bothell in 57:36
Friday, 06-19-2009
AM: 10 miles steady on Crystal Mountain with Nick Stanko in 1:07:15
PM: 4 miles easy at Buck Creek in 28:00 + 2000m hard in 6:06 (5M)
Saturday, 06-20-2009
AM: 5 miles easy on Crystal Mountain in 35:00 + 6 x 100m uphill (6M)
PM: 3 miles easy around Crystal Mountain in 21:14
Sunday, 06-21-2009
6 miles fast down Crystal Mountain in 37:25 + 2 mile uphill in 11:47 (8M)
Total
68 Miles

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