FEELING THE RAPTURE GROW

Mo, 12/16/2013
3.5 miles easy around Ft. McHenry + 4 x 100m strides in 24:14
* 7:16, 7:10, 6:58 (avg. 6:50/mi)
Tu, 12/17/2013
20 min easy, 2400m in 8:00 (78.3, 80.1, 80.7, 80.6, 79.3, 81.7; avg. 80.1)
We, 12/18/2013
6 miles steady thru Patapsco with 590ft of elevation gain in 49:10
* GAP - 8:55, 7:48, 7:31, 7:48, 7:19, 6:54 (avg. 7:41/mi)
Th, 12/19/2013
Physical Therapy - Dry Needling on Left Gastroc/Peroneals
Fr, 12/20/2013
Rest
Sa, 12/21/2013
20 min easy, 12 x 200m in :33.5
* :34.0, :32.9, :33.7, :33.3, :32.7, :33.6, :33.0, :33.2, :33.7, :33.9, :34.9, :33.9
Su, 12/22/2013
4 miles easy around Patapsco with 533ft of gain + 4 x 100m strides in 36:59
Total
24 Miles

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