Tuesday, July 5, 2011

PF almost non-existent these days.. Starting to up the vertical on both the stairs and the mill while still getting in a comfortable 103 in the last 7 days, part of which included a 4 hour run on Sunday, ~32.  Another 5k this coming weekend, I think I can run something around 18:30. Speedwork has been exempt from my running as of late so I can concentrate on volume and MAF.

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