PM: Weights.

AM: 2.5k wu, 6x1' on 1' off. 1:32.1, 1:33.4, 1:33.8, etc. Avg: 1:34.4. Followed by 12 minutes cooldown at 18. HR174

AM: 2.5k wu, 8' @ 1:47.6, then 30minutes at 2:00.7, HR173. then 20' ellipt. HR130

PM: At Bucknell, just 6.5 minutes at 21 SPM. Averaged 1:44. Felt strong. Got tired fast though.

AM: Weights, legs

PM: 17-18 SPM: 20'20'10' for 166 HR, 174 HR, 172 HR

4 mile run

PM: Last practice before travelling to South Carolina

3x1k @ 1:38.7, 1:39.9, 1:40.9 Ouch. Drove back from boston tonight.

PM: YMCA Boston, started at 20 SPM @ 1:52 , then went up to 23 @ 1:49, then 27 @ 1:44, then 28 @ 1:43

PM: 3k wu, 2x(6x1' on 1' off) 12 min rest. 2 min cd (gym closed).

PM: 3k wu, 1500m 5'r 500m, 1:37.7, 33 SPM, 1:34.9, 37 SPM. 3k cd

AM: 7500m @ 2:01 @ HR 143

PM: 55' cardio at HR140

AM: 3k wu, 4x1k 5' rest, 1:38.4, 1:38.3, 1:39.2, 1:39.6 Avg: 1:38.7 2k cd

55' biking and treadmill walking at HR 140

PM: 30' @ 1:55.1, 22SPM, 163AHR, 40' @ 1:59.1, 22SPM, 168AHR- pretty tiring

PM: Step Test: 7x 4' on 1' off, @ 200,225,250, 275, 300, 325, MAX watts, max was 1:38.7 @ 364 watts 2.5k cd and wu

PM: 1k wu 30' 30' 10': 1:57.1, 22, AHR156, 2:00.4, 20, AHR163, 1:59.6, 20, AHR161

PM: (3' on 3' off 3' on) x 3, 10 min rest...1:38.9, 9.1, 9.1, 9.4, 9.5, 9.7 HR's 190-195