Monday, July 30th-- 1 mi of hills, 45 minute spinning class
Tuesday, July 31st-- 4 miles-- 1/2 mi warmup, sprints (4x800, 1x400, with jogging in between, 1/2 mi cool-down
Wednesday, August 1st-- 1 mi warmup (8.2mph), 2 mi tempo run (8.6mph), 1 mi cooldown (8.2mph)
Thursday, August 2nd-- 1.25 mi hills run, spinning class
Friday, August 3rd-- 4.25 miles fartlek
Saturday, August 4th-- 11 miles in 1:20-- felt great!
--originally published 8/1/07
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