ATT: American Tobacco Trail
AB: Al Buehler Cross Country Trail

2009

11/23: rest, bball game
11/22: 10 mi, easy, ATT, 1:27:35
11/21: 7 mi total: 6 mi easy, 1 mi mp, ATT, 1:00, quads improving
11/20: 6 mi, moderate, roads, quads still sore
11/19: 4.5 mi, easy, roads, quads very sore
11/18: 5 mi total: aborted 20min tempo (sore right knee): 2.17 mi in 15:00, 3 mi WU/CD, roads
11/17: rest
11/16: 5 mi total: 3 mi moderate, 2 mi jog, roads, felt terrible
11/15: 10 mi, easy, ATT+Woodcroft(hilly), 1:29:10, sore from bball
11/14: 3 mi, easy, roads + am basketball
11/13: 6 mi, easy, roads
11/12: 5 mi, moderate, ATT, rain
11/11: 6 mi, easy/moderate, roads, heavy rain
11/10: rest
11/9: 5 mi, easy, roads, hot, felt bad
11/8: 10 mi, easy, ATT, 1:28:30
11/7: 7 mi, easy, ATT, 1:00
11/6: 5 mi, easy, treadmill, 0 incline
11/5: 5 mi, easy, treadmill, 1.5 incline, Hawthorne Inn in Winston-Salem
11/4: 5 mi, easy, roads
11/3: rest
11/2: 5 mi, easy, roads
11/1: 7 mi easy, 4x100 strides, ATT, rain

10/31: 6 mi total: Heels 4 Hope 5.2k (long course), Chapel Hill, 20:37, 3mi WU
10/30: 2 mi easy, 4x100 strides, roads
10/29: 3 mi easy, 4x100 strides, roads
10/28: 5 mi total: 6x400 5k pace (1:35, 1:37, 1:33, 1:28, 1:35, 1:33), 3.5 mi WU/CD, ATT
10/27: rest
10/26: 6 mi, easy/moderate, roads
10/25: 6 mi, easy, roads
10/24: ~10 mi, easy, ATT, 1:25
10/23: rest
10/22: 5 mi, easy, AB, wore VFF
10/21: 5 mi total: 3 mi in 20:05, 2 mi WU/CD, ATT
10/20: 7 mi, easy, roads
10/19: 6 mi, easy, roads
10/18: 6 mi, easy, roads
10/17: ~16 mi, easy, ATT, 2:20
10/16: 5 mi, easy, roads