RETry AUSTIN

Mo, 12/2/2013
3 miles regeneration in 21:10 + 4 x 100m strides
* 7:03, 6:43, 6:26
Tu, 12/3/2013
Rest
We, 12/4/2013
2 miles easy around Worthington Park in 14:40
Th, 12/5/2013
3 miles easy to Town Lake in 20:18 + 4 x 100m strides
Fr, 12/6/2013
5 miles with 10 x 200m cruise/easy at Kealing MS Track in Austin in 34:52
* 12:38, :43, :54, :43, :53, :42, :53, :42, :55, :44, 1:12, :41, :58, :43, 1:09, :41, :55, :42, 1:10, :42, 6:09 (:42 avg.)
Sa, 12/7/2013
3 miles easy down to College Ave. and back with 183ft elevation gain in 19:59
* 7:09, 6:56, 6:56 (avg. 7:01/mi)
Su, 12/8/2013
5 miles easy at Patapsco Landing with 440ft elevation gain in 39:29
* GAP - 9:02, 7:51, 7:12, 6:44, 6:48 (avg. 7:29/mi)
Total
21 Miles with 623ft of Elevation Gain

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