19Mar, Monday:  5 miles total, 5k on track in Naples 200m@MP w/400m@5k effort, 18:38

21Mar, Tuesday:  10 miles treadmill, 10min at 6:50ace, 10min at 6:20 pace, 10min at 6:50 pace, 10min at 6:00 pace, 2min at 5:42 pace, 2 min at 6:40 pace, 2min at 5:42, 2min at 6:40, 2min at 5:42 followed by a short cool down.

22 Mar, Thursday:  5 miles treadmill, 5k 100m@6:40 pace 400m at 5:39 pace for a total time of 18:20.

24Mar, Saturday:  2.5 miles treadmill/ 2.5 miles pier, 1.5 mile time trial in 8:05+w/u and c/d.

25Mar, Sunday:  12 miles on pier.

 

5 efforts

37 miles for the week: 19.5 outside and 17.5 miles treadmill.