Week 75 of Coaching Rubis

This week I had volunteer U of Oregon coach Kimber Mottox


Sunday August 9, 2015:
17 miles


Monday August 10, 2015:
AM: 4 miles/ PM: 8 miles


Tuesday August 11, 2015:
AM: 4 miles/ PM: 3 mile warm up, 10 x 1k @ 15 secs per mile faster than tempo pace with 1 min rest, 3 mile cool down


Wednesday August 12, 2015:
12 miles


Thursday, August 13, 2015:
9 miles & 8 x 10 sec hill sprints


Friday August 14, 2015:
AM: 4 miles/ PM: 3 miles warm up, 2 sets of 1600, 1200, 800, 400 with lap easy jog between each first set at 10k, 5k, 3k, 800 pace & second set each interval a little faster than the first set, 3 mile cool down


Saturday August 15, 2015:
10 miles