In the 7 days ending Sep 18, 2011:
Run long 1:00:00 [3]
Run warm up/down 15:00 [1]
Run warm up/down 50:00 [2]
Run tempo 10:00 [4]
Run intervals (2x1200m w/4 min rest btwn) 13:00 [5]
Note (rest day)
Run warm up/down (Drills) 15:00 [3]
Run 40:00 [3]
strength 5:00 [3]
Run warm up/down 45:00 [3]
Run race 20:00 [5] 4.0 km (5:00 / km)
Run warm up/down 15:00 [3]
Run 35:00 [2]
Run tempo 23:00 [4]
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