November 16th- November 22nd

Mileage for the Year 2015
3,232 miles

Mileage for the week 11/16- 11/22
36 miles

Off- Exhausted from wrestling and little sleep.

Off- Wrestling "Lancer Smith Champs"

Off- Wrestling

8.5 miles

Easy progression from 7:40 pace to 6:22 pace.  Felt good.

11 miles (4 miles tempo, 3 min active recovery, 3 miles tempo)

About 1 degree outside, suppose to warm up tomorrow.  Good workout today at the AK club.  Lots of sweat though.

3 mile warm-up w/ strides
4 mile tempo (5:39 down to 5:36)
3 minute recovery at 7:30 pace
3 mile tempo (5:36 down to 5:30)
1 mile cool down

9 miles

General Aerobic at the AK club.  Started at 7:30 pace and progressed down to 6:40ish for half the run. I felt really good.

7 miles

Easy recovery at the AK Club.  Felt good.  1 above today outside and I just wanted to take it easy.

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Anchorage, Alaska, United States
Age- 41 Occupation- Phy Ed/Athletic Director/Wrestling Coach @ South Anchorage High School

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