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Deployment wk12
May 21 2012, 01:24 PM
Deployment wk 13
May 21 2012, 01:21 PM
Deployment wk14
May 21 2012, 01:20 PM
Deployment wk15
May 21 2012, 01:13 PM
Deployment wk16
May 21 2012, 12:55 PM
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bustitup posted a blog - May 21 2012, 01:24 PM
Deployment wk12
19Mar, Monday:  5 miles total, 5k on track in Naples 200m@MP w/400m@5k effort, 18:3821Mar, 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...
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bustitup posted a blog - May 21 2012, 01:22 PM
Deployment wk 13
26March, Monday:  12 miles/90min pier in Souda Bay.27March, Tuesday:  6 miles avg 6:10 pace alternating half miles at 6:40 and 5:40 pace on treadmill.  Total 8.9 miles with w/u and c/d.28March, Wednesday:  8.5 miles on treadmill in ...
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bustitup posted a blog - May 21 2012, 01:20 PM
Deployment wk14
Monday, 2Apr:  5 miles treadmill, w/5k alternating 200m at 6:40 pace and 800m at 5:40 pace. Tuesday, 3Apr:  9 miles treadmill, w/6miles alternating quarters at 6:27 pace and 5:40 pace. Wednesday, 4Apr:  6 miles treadmill, legs ...
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bustitup posted a blog - May 21 2012, 01:19 PM
Deployment wk15
9April, Monday:  6 miles of 1/4miles at 6:40 pace and ½ miles of 5:40 pace, 9 miles total with w/u and c/d. 10April, Tuesday:  6 miles relaxed 11April, Wednesday:  4miles alternating ½ miles at 6:27 and 5:27 pace,...
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bustitup posted a blog - May 21 2012, 01:08 PM
Deployment wk16
Week 16:  All efforts were on the treadmill this week. Monday:  AM-4mile tempo 3/4mile at 6:00 pace ¼ at 5:20 pace x4, 6miles with w/u and c/d.            PM-4 mile tempo 1/4m...
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bustitup posted a blog - May 21 2012, 12:51 PM
Deployment wk17
All mileage this week was accomplished on the treadmill. Monday, 23April:  1 mile w/u 6miles of alternating quarters at 6:20 pace and 5:20 pace cool down to run out the hour for a total of 9.13 miles.Tuesday, 24April: 1 mile w/u 2 mile c/d an...
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bustitup posted a blog - May 21 2012, 12:49 PM
Deployment wk18
k18 is as follows, all volume completed on the mill:Tuesday 1Apr:  1 mile w/u 6miles alternating halves at 6:20 and 5:20 pace c/d to run out the hour, 9.15 miles total.Wed:  1 mile w/u 10 miles at Marathon pace (6:20) c/d to run out the 80 mi...
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bustitup posted a blog - May 21 2012, 12:43 PM
Deployment wk 19
Week 19 went as follows. Monday morning:  6 miles alternating 3/4s at 6:20 and 5:20 pace 1 mile w/u c/d to run out the hour for a total of 9.13 miles.Monday evening:  6 miles topside brisk.Wednesday evening:  22 miles on the mill at...
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bustitup posted a blog - May 21 2012, 12:21 PM
Deployment wk 20
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 bustitup
Week #20 went as follows:

Monday 14May: 8 miles relaxed

Tuesday 15May: 1 mile w/u c/d to run out the hour 6miles of 90, 85, 90, 80, 90, 85, 90, 75 pattern for a total of 9.25 miles

Wednesday 16May: 0

Thursday 17May: 1mil w/u and 1 mile c/d 10 miles tempo of 1:40, 80 pattern for two miles 2miles of 6:40 2miles of 1:40, 80 pattern 2miles 6:40 2miles 1:40, 80 pattern. This effort is used at the University of Northern Arizona and they call it the “Lumberjack”.

Friday 18May: 8 miles relaxed

Saturday 19May: 0

Sunday 20May: 3 hrs at 7:30 pace for a total of 24 miles



61.25 miles on the treadmill in a total of 5 efforts
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