116 3rd St SE
Cedar Rapids, Iowa 52401
Training Week of 1/24/2011…
N/A
Jan. 25, 2011 1:48 pm
Monday - Bike
Tuesday - 3 mile warm-up; Drills/Strides; 4 x 1000 @ 5k pace w/2:00 recovery; 5:00 rest; 5 x 400 @ 1500 pace w/3:00 recovery; 2 mile warm-down; Weights
Wednesday – 8 miles easy; Core
Thursday – 3 mile warm-up; Drills/Strides; 4 mile progression; 2 mile warm-down; Weights
Friday – Off
Saturday - 5 miles; 10 x hill repeats; Core
Sunday – 2 mile warm-up; 10k progression; 2 mile warm-down
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