Mon: 6 miles easy, lifting, 4 miles easy. Tues: 10 mile long interval workout (with 5-6 miles worth of intervals), 1 mile swim. Wed: 6 miles easy, lifting, 4 miles easy. Thurs: 10 mile tempo workout (5-6 miles worth of tempo running), 1 mile swim. Fri: 7 miles easy...

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