Mon: Rest - ill
Tuesday: 30 minutes slow up and down a hill (3.5)
Wednesday: 4 steady (6:58mm) AM; PM 6 steady (7:10ish) PM (10)
Thursday: wu, 3 laps BP (12:35,12:17,11:58 - AVG 12:17 / 7:00mm), short wd (7)
Friday: Rest
Saturday: 4 miles easy AM; PM wu, 2 laps BP (12:38, 12:21 - AVG 12:30 / 7:08mm), wd (11.25)
Sunday: wu, 15.75 steady (AVG 6:57mm with last 1.75 @ 6:02mm) (17)
Total: 48.75 miles
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