ACTION MUST TAKEN

Mo, 10/6/2014
7 miles steady down the Greenway with 504ft of elevation gain in 44:55
Tu, 10/7/2014
Warm-up, 6 x 400m at York College in 73-73-74-73-73, rec. 1'
We, 10/8/2014
Pivot Therapy - Dry Needle Left Gastroc
Th, 10/9/2014
6 miles steady down the Greenway+ with 350ft of gain in 38:15
Fr, 10/10/2014
Warm-up, 4 x 3 XC Laps at York Tech in 6:55, 7:10, 6:36, 7:06, rec. 3'
* 5:55, 5:18, 5:37, 5:12/mi efforts... 
Sa, 10/11/2014
5 miles recovery down the Greenway with 345ft of gain in 37:02
Su, 10/12/2014
Green Monster Trail Challenge 25K, 2:15:13 CR 
Total
48 Miles

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