12/3 ~ 12/5

Monday 12/3 Bob& Marcy off
Tues 12/4: Bob - 20 min cardio/ 10 min lifting, Marcy -30 min cardio, 10 min lifting
Wed: 12/5: Bob - ran 4.1 miles at lunch 36:45, 8:51 min/ mile pace, ave hr 159.

recovery week 11/26 to 12/2

Bob:
mon & tuesday:2 mile walk on , my legs were sore.
wednesday: ran/ walked 3 miles. i was tired still
thursday:;;;gym ,
saturday: ran 3.8 miless on (the new "super short loop") legs felt recovered.
sunday: gym

Marcy:
mon & tuesday: off, no leg pain
wed: gym
friday: gym
sat: gym
sunday: ran 3.8 mile super short loop