Summary of week ending 10/10/10

Mon 4/10 - 12M + 1hr ex; double; 6M recovery x2 at 6.15, 6.00
Tue 5/10 - 17M; double; 6M recovery; 11M speed incl 20x400m (68-71s) off 45s
Wed 6/10 - 16M + 1hr ex; double; 10M gen aerobic and 6M recovery at 6.00
Thu 7/10 - 6M speed incl 3x6x100m and 3x1M at 6.45, 5.52, 5.23
Fri 8/10 - 12M; double; 6M recovery x2 at 6.15 and 6.00
Sat 9/10 - 13M; double; 4M recovery at 6.30 and 9M incl 5M x-country race
Sun 10/10 - 11M + 1hr ex; 11M general aerobic at 6.15min/M
TOTAL - 87M + 3hr exercises