This week of running has gone very well. Here's a brief log of how my workouts went.
Tuesday: After a 25' warm-up, I ran a fartlek workout of 10 x 1 min. with 1 min. recovery. I ran the repeats at around 3k pace on rolling hills. 25' - cooldown. (1:10:05)
Wednesday: Easy recovery run (56:49)
Thursday: I ran with my friend Bob. We warmed up for 33 minutes before hitting the track for some 1200s. I don't know if I'd call it a warm-up because we were running about 6:40 pace. Ran 5 x 1200 with 400 recovery. I hit the repeats in 3:58, 3:58, 3:55, 3:50, & 3:54. I ran the last 2 repeats alone. 3 mile coold0wn (1:23:30)
Friday: Jumping out of an airplane took precedence over running on this day.
Saturday: What was supposed to be an easy run on the Cape Fear River Trail turned into a steady pace run. By mile 2, I locked in to about a 6:15 pace. I ended up picking up the pace to around 5:50 for the last couple miles. (1:06:19)