M - Medium 6.5 miles followed by 4x "Pre 800" (Alternating 30,40,30,40 splits). 9 Total
Pre 800 1: 29.76, 41.96, 31.21, 41.02
Pre 800 2: 30.00, 42.00, 30.12, 41.14
Pre 800 3: 28.96, 41.05, 29.37, 41.33
Pre 800 4: 28.60, 41.00, 29.46, 39.97
T - 4 of wu/cd, 6x mile on 60 second jogging recoveries.
Splits: 5:24, 5:19, 5:15, 5:06, 5:06, 4:50.
Maybe a hair more conservative than I would have been if I wanted to really attack this workout, but coming off a big last 2 days I was feeling fairly tired so I kept things in control. Worked well because I was able to do this with someone as a result which was a nice change of pace from my customary solo workouts.
W - 5 nice and easy.
T - 8 progressing from easy to medium
F - AM 5.1 easy, PM 8 medium. Very windy day and I had a track workout planned so I just pushed it to Saturday.
S - 4 wu/cd, 200, 400, 600, 800, 1k, 1k, 800, 600, 400, 200
Splits: 30.79, 65.46, 1:42, 2:20, 2:58, 2:48, 2:13, 1:34, 59.69, 27.43. Rest was 60, 60, 75, 90, 2:30, 3, 3, 3, 3.
S - 16 starting easy and progressing a bit within the run.
Total: 70 miles. Felt like this was a pretty solid week overall. Coming off the Long run/workout combo from last Sunday I was a bit tired, but I'm okay with that. I don't have any races for a while so I want to feel like I'm building some good quality right now. Saturday was a solid workout. Never felt fantastic but hit the goal times so I guess it was good enough.