Monday: 2 mile Speed (7:30 pace)
Tues: Rest
Wed: 3 mile "heat" run 9:45 pace
Thur: 5 mile run (8:40 pace) and 20 mile Bike (18 mph) during heat hours
Fri: Rest
Sat: 2 mile easy run
Sun: Rest and cookout

a little tired from last weeks endurance training.....will do better next week........

dino