Dist: 12 KM, inc Warm; 4x1600 in 7:41 w/800 jogs; Cool

Week	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
	MAY 6	MAY 7	MAY 8	MAY 9	MAY 10	MAY 11	MAY 12
66 KM		Easy Run Dist: 11 KM @6:02	Easy Run Dist: 11 KM @6:02	Tempo Run Dist: 11 KM, inc Warm; 8 KM @ 5:11; Cool	Easy Run Dist: 10 KM @6:02	Rest / XT	Long Run Dist: 23 KM @6:02
	MAY 13	MAY 14	MAY 15	MAY 16	MAY 17	MAY 18	MAY 19
69 KM	Rest / XT	Easy Run Dist: 11 KM @6:01	Easy Run Dist: 10 KM @6:01	Speedwork Dist: 12 KM, inc Warm; 4x1600 in 7:41 w/800 jogs; Cool	Easy Run Dist: 10 KM @6:01	Rest / XT	Long Run Dist: 26 KM @6:01
	MAY 20	MAY 21	MAY 22	MAY 23	MAY 24	MAY 25	MAY 26
72 KM	Rest / XT	Easy Run Dist: 11 KM @5:59	Easy Run Dist: 11 KM @5:59	Tempo Run Dist: 11 KM, inc Warm; 8 KM @ 5:08; Cool	Easy Run Dist: 10 KM @5:59	Rest / XT	Long Run Dist: 29 KM @5:59
	MAY 27	MAY 28	MAY 29	MAY 30	MAY 31	JUN 1	JUN 2
56 KM	Rest / XT	Easy Run Dist: 11 KM @5:57	Easy Run Dist: 11 KM @5:57	Easy Run Dist: 11 KM @5:57	Easy Run Dist: 11 KM @5:57	Rest / XT	Easy Run Dist: 12 KM @5:57
	JUN 3	JUN 4	JUN 5	JUN 6	JUN 7	JUN 8	JUN 9
74 KM	Rest / XT	Easy Run Dist: 10 KM @5:57	Easy Run Dist: 10 KM @5:57	Tempo Run Dist: 13 KM, inc Warm; 10 KM @ 5:10; Cool	Easy Run Dist: 9 KM @5:57	Rest / XT	Long Run Dist: 32 KM @5:57
	JUN 10	JUN 11	JUN 12	JUN 13	JUN 14	JUN 15	JUN 16
77 KM	Rest / XT	Easy Run Dist: 13 KM @5:56	Easy Run Dist: 13 KM @5:56	Speedwork Dist: 12 KM, inc Warm; 4x1600 in 7:35 w/800 jogs; Cool	Easy Run Dist: 13 KM @5:56	Rest / XT	Long Run Dist: 26 KM @5:56
	JUN 17	JUN 18	JUN 19	JUN 20	JUN 21	JUN 22	JUN 23
80 KM	Rest / XT	Easy Run Dist: 12 KM @5:54	Easy Run Dist: 12 KM @5:54	Tempo Run Dist: 13 KM, inc Warm; 10 KM @ 5:07; Cool	Easy Run Dist: 11 KM @5:54	Rest / XT	Long Run Dist: 32 KM @5:54
	JUN 24	JUN 25	JUN 26	JUN 27	JUN 28	JUN 29	JUN 30
63 KM	Rest / XT	Easy Run Dist: 13 KM @5:53	Easy Run Dist: 13 KM @5:53	Easy Run Dist: 12 KM @5:53	Easy Run Dist: 12 KM @5:53	Rest / XT	Easy Run Dist: 13 KM @5:53
	JUL 1	JUL 2	JUL 3	JUL 4	JUL 5	JUL 6	JUL 7
83 KM	Rest / XT	Easy Run Dist: 15 KM @5:53	Easy Run Dist: 15 KM @5:53	Tempo Run Dist: 13 KM, inc Warm; 10 KM @ 5:05; Cool	Easy Run Dist: 14 KM @5:53	Rest / XT	Long Run Dist: 26 KM @5:53
	JUL 8	JUL 9	JUL 10	JUL 11	JUL 12	JUL 13	JUL 14
86 KM	Rest / XT	Easy Run Dist: 14 KM @5:51	Easy Run Dist: 14 KM @5:51	Speedwork Dist: 13 KM, inc Warm; 4x1600 in 7:28 w/800 jogs; Cool	Easy Run Dist: 13 KM @5:51	Rest / XT	Long Run Dist: 32 KM @5:51
	JUL 15	JUL 16	JUL 17	JUL 18	JUL 19	JUL 20	JUL 21
89 KM	Rest / XT	Easy Run Dist: 16 KM @5:50	Easy Run Dist: 16 KM @5:50	Tempo Run Dist: 15 KM, inc Warm; 10 KM @ 5:02; Cool	Easy Run Dist: 16 KM @5:50	Rest / XT	Long Run Dist: 26 KM @5:50
	JUL 22	JUL 23	JUL 24	JUL 25	JUL 26	JUL 27	JUL 28
70 KM	Rest / XT	Easy Run Dist: 14 KM @5:48	Easy Run Dist: 14 KM @5:48	Easy Run Dist: 14 KM @5:48	Easy Run Dist: 14 KM @5:48	Rest / XT	Easy Run Dist: 14 KM @5:48
	JUL 29	JUL 30	JUL 31	AUG 1	AUG 2	AUG 3	AUG 4
92 KM	Rest / XT	Easy Run Dist: 16 KM @5:48	Easy Run Dist: 15 KM @5:48	Tempo Run Dist: 14 KM, inc Warm; 10 KM @ 5:01; Cool	Easy Run Dist: 15 KM @5:48	Rest / XT	Long Run Dist: 32 KM @5:48
	AUG 5	AUG 6	AUG 7	AUG 8	AUG 9	AUG 10	AUG 11
48 KM	Rest / XT	Easy Run Dist: 8 KM @5:47	Easy Run Dist: 8 KM @5:47	Speedwork Dist: 12 KM, inc Warm; 4x1600 in 7:22 w/800 jogs; Cool	Easy Run Dist: 8 KM @5:47	Rest / XT	Long Run Dist: 12 KM @5:47
	AUG 12	AUG 13	AUG 14	AUG 15	AUG 16	AUG 17	AUG 18
49 KM	Rest / XT	Easy Run Dist: 11 KM @5:46	Easy Run Dist: 11 KM @5:46	Tempo Run Dist: 9 KM, inc Warm; 5 KM @ 4:50; Cool	Easy Run Dist: 10 KM @5:46	Rest / XT	Long Run Dist: 8 KM @5:46
	AUG 19	AUG 20	AUG 21	AUG 22	AUG 23	AUG 24	AUG 25
61 KM	Rest / XT	Easy Run Dist: 6 KM @5:46	Speedwork Dist: 7 KM, inc Warm; 2x1600 in 7:20 w/800 jogs; Cool	Rest / XT	Easy Run Dist: 6 KM @5:46	Rest / XT	Marathon Race Day 42.2 KM @5:01 Time: 3:31:33

Дата добавления: 2015-08-29