I was not able to get in a long run on Sunday because of lack of sleep and 12-hr shift, but still managed to total 95 miles for the week. I will do mostly easy running this week as the long hours of work is keeping the body a bit tired.
Mon: AM - 6M @ 7:06 pace; 4M @ 7:06 pace
Tues: 10M including 5 x 1K (3:09, 3:08, 3:08, 3:07 & 3:06)
Wed: 12M @ 6:42 pace with the last 4 miles moderate.
Thur: AM - 6M @ 6:56 pace; PM - 8M @ 6:48 pace
Fri: AM: 6.2M @ 6:58 pace; PM - 10M including 5M tempo run in 27:33 - 5:31 pace
Sat: AM - 11M @ 6:36 pace; PM - 6.1M @ 6:46 pace
Sun: AM - 5M @ 7:03 pace; PM - 11 @ 6:44 pace
Weekly Total: 95 miles