116 3rd St SE
Cedar Rapids, Iowa 52401
Training Week of 2/28/2011…
N/A
Mar. 3, 2011 5:08 am
Monday – 5 miles; 6 x hill repeats; Core
'Take a course in good water and air; and in the eternal youth of Nature you may renew your own. Go quietly, alone; no harm will befall you.' John Muir
Tuesday – 3 mile warm-up; 4 x 1,000 cut-downs (10k – 5k pace) with 2:00 recovery; 2 mile warm-down; Weights
Wednesday - 5 miles; Core
Thursday – Aqua running (10 min. warm-up; 15 x 1 min. hard with 1 min. recovery; 10 min. warm-down); Weights
Friday – 5 miles
Saturday - AM: Bike or 3 miles PM: TBD
Sunday – 7-8 miles; Weights
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