thursday

wednesday, did a 4 mile run. is that it? oh, biked a bit, walked a couple k to set a course. lots of work work.

thursday, 3.5 mile run, then 4 intervals on the bike of 3 min each. say another 10 miles of just whomping around. friday, i'll run short, bike if i can, and lift.

saturday i'll run long. sunday i'll lift, but otherwise take it easy.
monday hard miles interval set. going for 5-6 this time...