4/1 Monday: 0K
AM FULL REST.
4/2 Tuesday: 12.1K (E: 8.9pt, R: 11pt)
AM 200m x 9 w/ 2:10 jog (avg 35.8sec) + WT 25'
4/3 Wednesday: 10.3K (E: 8.5pt)
AM Grass and track easy 10.3km - 56:28 (5:29/km, 137 bpm)
4/4 Thursday: 17.6K (E: 5.4pt, T: 25.6pt)
AM LT intervals: 3.2km x 1 + 1.6km x 4 w/ 4:30, 2:36 jog (12:25, 6:08, 6:09, 6:07, 5:54)
4/5 Friday: 10.6K (E: 8.7pt)
AM Grass/track easy 10.6km - 57:46 (5:27/km, 138 bpm) + WT 32'
4/6 Saturday: 10.3K (E: 8.6pt)
AM Hill easy 10.3km - 57:01 (5:32/km, 137 bpm)
4/7 Sunday: 22.5K (E: 33.4pt)
AM Riverbank LSD 22km w/ last 3km steady - 1:44:25 (4:44/km, 155 bpm)
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