m-8/18 1@ 601 rolling hills- (could've done 1.5)
T- bike 15am 1@558 pm (could've done 2.5 mi)
W- bike 11 am 1@559 pm bike 4 (could'vedone 2mi all out)
Th- bike 7.5, easy 3.75 in trails, bike 11 continuous
Fri- bike 18, 2 h frisbee (hard game)
Sat- biked 13 mi and helped friend move for 2 hours
Sun-rest
m- 1@ 601 (could've done 3mi)
t- bike 6.5, 1mi jog, drills strides, 2mi 1303, 90s standing rest, 2mi 1249. 5 min standing rest, 400@81, walk 200, 200 37. Bike 6.5 (could've done 12:00,12:00, 70,30)
m-w and m this week have a mile wu, drills/strides and .5 mi cd. heat index 105 w-sun
biking is commuting. I ride 13-15mph and race at 18.5 mph over similar (quite hilly) terrain
5k pr is 1849 from 10 ya. ran 1912 &1935 last year haven't run one since.
also in running a 2mi time trial next week. any 5k conversion factor available?
thanks
rm