7.88 mi 49:00 6:13 /mi

10 min warm up, 6x5 hard, 5 min cooldown. Iced after

16.0 mi 1:00:00 3:45 /mi

15.0 mi 55:00 3:40 /mi

45:00

50:00

35:00

Bike and core

20.0 mi 1:15:00 3:45 /mi

11.0 mi 40:00 3:38 /mi

Bike and core

4.0 mi 32:00 8:00 /mi

Warm-up, strides, tempo, cooldown

20:00

Bike

1.0 mi 07:00 7:00 /mi

Pacer

13.0 mi 45:00 3:27 /mi

20:00

Lift

6.7 mi 52:00 7:45 /mi

Cass progression, hills, cooldown

4.5 mi 36:00 7:59 /mi

KLM, strides, and core

6.0 mi 48:00 8:00 /mi

Waterfall

13.0 mi 45:00 3:27 /mi

5.5 mi 40:00 7:16 /mi

Time trial

4.25 mi 34:00 7:59 /mi

SingleB and 6x100m strides

4.5 mi 36:00 7:59 /mi

Clarendon hills and back, 6x100m strides, core