Notes
Run:
10min wup, 20x3min on
treadmill on 1min rest
3.45-50min/k pace (6:00 pace)
Or run to track (2 mile w/u) and do 20x800 on 3min w/ 200 float. 20000 m = 12.5. With w/u and c/d it will be 16 miles.
18.7 hours this week. Taking tomorrow off to go skiing.