Training: Week Beginning 25 July
Monday: 5 recovery. sore. (5)
Tuesday: 3 mile warm up and 5x(7min hard / 2min easy) and warm down on a 10 mile loop. Hot. 1:27 total running time (13)
Wednesday: 12 mile trail run. Sopot to Gdynia and back along hilly coastal route. Pushed it on the hills. 1:26. (12)
Thursday: AM warm up, 10x(1 min hard / 30s easy), 5 mile tempo 29 mins, 10x(1 min hard / 30s easy), warm down. 1:49 total for 15 miles. Tough. PM 5 mile beach run (20)
Friday: 7 easy. (7)
Saturday: 10k tempo on track. 34:46 – 17:30/17:16. Very hot. Stiff from flight. (11)
Sunday: 22 slow (22)
Week total: 90 miles
2011 total: 2090 miles
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