week 1 (14may07-20may07)

14May07 (Mon)- REST

15May07 (Tues)- Easy Run
Dist: 10km (62:59) [8km in 50:05]
Speed: 9.5km/h
Elevation: 1%

16May07 (Wed)- Bike Spin
Duration: 45 mins

17May07 (Thurs)- Tempo Run
Warm up+cool down: 3.2km
800m x 6 w/200m rests
Speed: 11.3km/h
Elevation: 1%

18May07 (Fri)- Easy Run
Dist: 6.4km (39:20)
Speed: 9.5km/h
Elevation: 1%

19May07 (Sat)- REST/XT

20May07 (Sun)- Long Run
8km+3km+0.8km
Elevation: 1%


TOTAL MILEAGE
RUN: 36.2km