Wednesday - 2.5 hours. Tired Cowboy.
Thursday - a bit over an hour plus a yoga class in the evenng.
Friday - off.
Saturday: 2 hour with some 10 minute steady state intervals at 135-140 heart rate.
Watch here next week as Jeff and I start to develop my training schedule for January and Febuary. Jeff was 2006 Michigan State Road Race Elite Champ, a friend of mine, and was coached on-line by Chris Carmichael for 2 years
