In the 31 days ending Aug 31, 2000:
Warm-Up 2.0 mi ( / mi)
Intervals (HILL WORKOUT)
Cool-Down 20:00 [3]
Intervals (MILE REPEATS)3.0 mi ( / mi)
Cool-Down 1.0 mi ( / mi)
Ditch-em 34:00 [3]
Cool-Down 2.0 mi ( / mi)
XC RACE 18:53 [3] 5.0 km (3:47 / km)
Off/On Road 30:00 [3]
TEMPO [road] 45:00 [3]
Warm-Up 0.5 mi ( / mi)
TRAIL 33:00 [3] 4.0 mi (8:15 / mi)
ROAD 9:00 [3] 1.5 mi (6:00 / mi)
Warm-Up 0.25 mi ( / mi)
XC RACE (Time Trials) 18:30 [5] 5.0 km (3:42 / km)
Warm-Up 1.0 mi ( / mi)
Off/On Road 45:00 [3]
ROAD 20:00 [2]
Off/On Road 38:00 [3]
TRAIL 12:00 [3] 1.5 mi (8:00 / mi)
Fartlek 20:42 [3] 3.0 mi (6:54 / mi)
Cool-Down 23:00 [3] 3.0 mi (7:40 / mi)
TRAIL (easy run) 22:00 [3] 5.0 km (4:24 / km)
Intervals (Hills (6))
Warm-Up 10:00 [3]
Intervals (4x100 - 3/4pace)0.4 km ( / km)
TRAIL (XC Course, Intevals, read) 19 [3] 5.0 km (4 / km)
Intervals (2x100 - 50%, 2x100 - 75%)0.4 km ( / km)
Cool-Down 10:00 [3]
Off/On Road 7.0 mi ( / mi)
ROAD 1:09:00 [4] 10.0 mi (6:54 / mi)
Ditch-em 20:00 [3]
TRAIL 5.0 km ( / km)
ROAD 3.0 mi ( / mi)
running/push-ups (10 push-ups/1/4 mile) 27:00 [5] 5.0 km (5:24 / km)
TRAIL (easy) 15:00 [2] 2.0 mi (7:30 / mi)
Off/On Road (estimated distance) 55:00 [4] 6.5 mi (8:28 / mi)
ROAD 21:00 [1]
ROAD 28:00 [1]
ROAD 35:00 [4]
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