Week 35 of Coaching Rubis

In Week 35 of Coaching Rubis I had David Bishop as my coach


Sunday Nov. 2, 2014:
15 miles @ 7:40/mile

Mon Nov. 3, 2014:
10 miles easy

Tuesday Nov. 4, 2014:
2 miles warm up, 5x8km @ 3:50 to 3:40s. off 1 minute recovery, 2 miles warm down / 5 miles recovery

Wednesday Nov. 5, 2014:
10 miles easy

Thursday Nov. 6, 2014:
10 miles steady run, each mile getting quicker, start at 8:30, 8:20, 8:10, 8:00, 7:50, 7:40, 7:30, 7:20, 7:10, 7:00

Friday Nov. 7, 2014:
Easy 10

Saturday Nov. 8, 2014:
2 miles warm up, 2x 2 miles @ 6:40/mile off 3mins recovery. 2 miles cool down / 5 miles recovery