OFF-SITE

Mo, 12/9/2013
4.5 miles easy aroud Ft. McHenry + 4 x 100m uphill in 32:07
* 7:18, 7:14, 7:05, 6:55, 6:30 (avg. 7:03/mi)
Tu, 12/10/2013
5.5 miles around Locust Point with 15-min Tempo at 6:05/mi in 35:02
* 20 min easy with Ealy, 15 min tempo at 6:05/mi
We, 12/11/2013
Rest / Off-Site
Th, 12/12/2013
3.5 miles easy on Treadmill + 4 x 100m strides in 30:00
Fr, 12/13/2013
5 miles total with 10 x 300m in 56-58, with 100m jog in 38:00
* :56, :48, 1:00, :42, :56,  :55, :56, :56, :55, :56, :53, :56, :52, :57, 1:03, :56, 1:04, :56, :59, :58 (avg. :56)
Sa, 12/14/2013
4 miles easy at Grist Mill Bike Trail + 4 x 100m strides in 28:50
* 7:57, 7:52, 7:36, 7:35 (avg. 7:46/mi)
Su, 12/15/2013
7.5 miles steady through Ellicott City on River Rd. with 533ft of gain in 51:40
* 6:47, 7:06, 6:51, 7:16, 6:57, 7:24, 7:10, 7:04 (avg. 7:04/mi)
Total
30 Miles

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