Good stuff this week from a lot of people. Keep it up!
Mon: AM 6x1600m on 7 min goes, so roughly 2 min rest. Splits: 4:51, 4:57, 4:54, 4:56, 4:57, 4:46. PM Short afternoon run, 16 miles for the day.
Tues: AM 12mi@7:27/mi PM 4mi@7:36/mi Total: 16mi
Wednesday : WU+40min Tempo+CD Total: 16mi
Tempo Details: 7.25mi 5:31/mi, AveHR: 168bpm.
Felt much better on this run than two weeks ago. On the flat sections I was averaging 5:20, but two big climbs during mile 4 and over the last two miles killed the pace, but the effort was there.
Thurs: AM 11.5mi@7:15/mi PM 4.5mi@6:52/mi Total 16mi
Fri: We had a break in on Thursday night while we out to dinner. Lost a laptop and a very nice camera. Spent most of the day at the police station filling out a statement, then talking with staff at the guesthouse we live in. No running.
Sat: 22mi@7:08/mi, 2:37:10. Last two miles the tank was empty.
Sun: Planned Friday session scrapped after break-in, but still wanted to get the legs turning over so jogged to the track and did 4 laps of stride the straights, jog the turns, 4 laps of the opposite, then a final four laps of the original. About 1.5 miles of strides/sprints around 4:15-4:25/mi. Legs heavy from the long run. Total 10.5 mi
Week Total: 97.3 miles