Mon: 8.3M @ 7:06 pace including 5 x hill sprints (12 seconds)
Tues: AM - 4.2M @ 7:21 pace; PM - 9M including 5x300 + 4x500 + 5x300
Wed: 10M @ 7:02 pace
Thur: Noon - 8.5M @ 7:06 pace; PM - 4.2M @ 7:12 pace
Fri: 12M including 2 x 2.5M tempo intervals; 13:51 (5:33, 5:35, 2:43), 13:42 (5:30, 5:32, 2:40)
Sat: 7M @ 6:58 pace
Sun: 15M @ 6:41 pace with last 4 miles moderate (6:25, 6:16, 6:10, 6:10)
Weekly Total: 78.2 miles
1 comment:
nice solid week
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