Training 12/8/14-12/15/14

Monday AM:

2K w/u, roll out, stretch

4 x 5K E, r=3’

PT exercises

Monday PM:

1K w/u

Lift 1

Tuesday AM:

2K w/u, roll out, stretch

2 x 5K E

Tuesday PM:

2K w/u, roll out, stretch

10K D, 22spm

PT excercises

Wednesday AM:

4K w/u , roll out, stretch

2 x 6K C, 26spm, r = 10’

2K c/d

Wednesday PM:

Lift 2

Thursday AM:

2K w/u, roll out, stretch

2 x 5K E

PT exercises

Thursday PM:

2K w/u, roll out, stretch

10K D, 22spm

Friday AM: 22.5

2500 w/u, roll out, stretch

4 x 5K E, r=3’

PT exercises

Friday PM:

1K w/u

Lift 3

Saturday AM:

4K w/u

10 x 1’ on 1’ off B/A @ 34spm

2k c/d

Saturday PM:

2K w/u, roll out, stretch

2 x 5K E

Sunday: Off