Sun Nov 11: am: 1.5 mile with dogs, then 17.5 mile loop in 2 hr 27.
19 miles
Mon Nov 12: am: 2 miles with dogs, then 30 min easy spinning, 3 min jump rope, and light weights
2 miles
Tues, Nov 13 am: 3 miles with dogs, then 2 x 3 miles, with 3 min rest. 19:20, 19:45
9 miles
Wed, Nov 14 am: 3 miles with dogs, 8 x 400, 3 miles easy
8 miles
Thurs, Nov 15 am: 3 miles with dogs, then 10 miles in 80 min 13 miles
Fri, Nov 16 am: 2 mile jog
2 miles
Sat, Nov 17 am: 2.5 mile warm-up 5K race 1.5 mile cooldown
7 miles
Total for the week: 60 miles
Notes: ran 17:10 on Sat in Syracuse. Felt very strong but could not finish the last 800 with the leader. My best altitude time.
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