蓝™: training program

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31 October

Wk	Dat	Mon	Tues	Weds	Thurs	Fri	Sat	Sun	Total
1	11/2 11/8	Easy Run Dist: 11 km @5:09	Easy Run Dist: 11 km @5:09	Tempo Run Dist: 10 km, inc Warm; 6 km @ 4:19; Cool	Easy Run Dist: 11 km @5:09	Rest / XT	Long Run Dist: 22 km @5:09	Rest / XT	65 km
2	11/9 11/15	Easy Run Dist: 13 km @5:09	Easy Run Dist: 11 km @5:09	Speedwork Dist: 10 km, inc Warm; 2x1600 in 6:31 w/800 jogs; Cool	Easy Run Dist: 11 km @5:09	Rest / XT	Long Run Dist: 26 km @5:09	Rest / XT	71 km
3	11/16 11/22	Easy Run Dist: 11 km @5:09	Easy Run Dist: 11 km @5:09	Tempo Run Dist: 11 km, inc Warm; 8 km @ 4:22; Cool	Easy Run Dist: 11 km @5:09	Rest / XT	Long Run Dist: 29 km @5:09	Rest / XT	73 km
4	11/23 11/29	Easy Run Dist: 13 km @5:09	Easy Run Dist: 13 km @5:09	Easy Run Dist: 11 km @5:09	Easy Run Dist: 11 km @5:09	Rest / XT	Easy Run Dist: 11 km @5:09	Rest / XT	59 km
5	11/30 12/6	Easy Run Dist: 11 km @5:03	Easy Run Dist: 11 km @5:03	Tempo Run Dist: 13 km, inc Warm; 10 km @ 4:19; Cool	Easy Run Dist: 11 km @5:03	Rest / XT	Long Run Dist: 32 km @5:03	Rest / XT	78 km