Kosgei HM (Week 4)

Monday, 06-22-2009
AM: 5 miles around Sylvan Beach in 33:20
PM: 5 miles easy around Sylvan Beach in 35:27
Tuesday, 06-23-2009
2 mile warm-up, 3 sets of 5 x 400m in 69" (rest 90"/5')
72-68-69-70-70", 70-70-69-70-70", 72-70-70-70-69"
Wednesday, 06-24-2009
AM: 10 miles easy regeneration with Rudy at Seabrook in 1:09:51
PM: 4 miles easy with Rudy around Jenkins Park (111-degrees) in 29:46
Thursday, 06-25-2009
AM: 2.5 mile warm-up in 20:02 + @ 7.5M tempo in 44:54 (10M, 1:04:56)
2:38, 6:13, 6:03, 6:04, 6:05, 6:05, 6:04, 5:37 (6:01 pace)
PM: 3 miles easy around Sylvan Beach in 21:33
Friday, 06-26-2009
Travel to Coban
Saturday, 06-27-2009
4 miles easy around Coban in 29:37 + 5 x 80m uphill (5M)
Sunday, 06-28-2009
2 mile warm-up, Medio Maraton de Coban in 1:17:53 (16M)
7:05, 14:11 (7:06), 21:33 (7:21), 28:41 (7:07), 35:55 (7:14), 43:20 (7:25), 50:40 (7:19), 54:27 (3:46), 58:09 (3:42), 1:11:16 (13:06), 6:37 ~ 3:42/km avg. (5:55/mi pace)
Total
65 Miles

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