I think the effort I put in in Friday's 10K was about right. Besides a little tightness I felt fine in yesterday and today's run. Yesterday I did an easy 9 miles averaging 7:01 pace. I would have liked it to be at a slower pace, but was just following my HR keeping the effort at 68-70% of max.
Today's 18M long run was much of the same and felt good. Overall pace for the run was 6:49 with an avg HR of 147. I averaged 7:00 for the first 9M and 6:38 for the last half. The run capped off an 80 mile week.
Mon: Noon - 11M @ 7:08 pace; PM - 4.2M @ 7:31 pace
Tues: Noon - 4.3M @ 7:17 pace; PM - 8M including 1600 (5:15), 1400 (4:34), 1200 (3:53), & 1000 (3:09)
Wed: 9.5M @ 7:01 pace
Thur: 6M @ 7:22 pace
Fri: 10.2M including 10K Race - 34:19 (5:31 pace)
Sat: 9M @ 7:01 pace
Sun: 18M @ 6:49 pace
Weekly Total: 80.2 miles