The mileage is adding up pretty nicely this week, 79 miles on 5 days so far. Yesterday, I ran an easy 9 in the morning and an easy 6 in the late afternoon. Today, I did 5 in the morning and 11, including a workout, as the sun was setting. The workout I did this afternoon was a double pyramid, 1-2-3-2-1-2-3-2-1, with equal duration for recovery. I ran the 1' @ 3K effort, 2' @ 5K effort, and 3' @ 10K effort. The workout was tough, but satisfying.
Today: AM - 5M easy; PM - 11M including double pyramid workout (1-2-3-2-1-2-3-2-1)
Thur: AM - 9M easy; PM - 6M easy