Sunday, January 11, 2009

This Week in Training

Monday:
1 mile warmup
10x30s sprints/ 30s jog rec
1 mile cooldown

Tuesday:
.5 mile warmup, drills & strides
6xflying 30 3 min rec
4.08, 4.26, 4.03, 4.08, 4.08, 4.04

Wednesday:
.5 mile warmup, drills & strides
1x400 15 min rec; 4x200 5 min rec
69.3; 33.5, 32.5, 32.5, 32.3

Thursday:
.5 mile warmup, drills & strides
3x6x150m 30s rec
30.6, 30.9, 30.9, 30.6, 31.1, 31.0;
30.0, 30.8, 29.9, 31.3, 31.7. 31.1;
30.3, 30.4, 31.3, 30.6, 30,7, 31.1
Hip flexors

Friday:
.5 mile warmup, drills & strides

Saturday:
.5 mile warmup, drills & strides
6x50y 3 min rec
6.40, 6.42, 6.54, 6.67, 6.54, 6.59
Box jumps

Sunday:
Lots and lots of shoveling

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