Week 298: 7 hours 30 minutes in 8 runs
Mon - 1 hr easy
Tue - 1 hr 20 mins fartlek
Wed - 29 mins easy on gravel
Thu - 1 hr 16 mins hilly
Fri - 1 hr easy
Sat - 50 mins slow
Sun - AM 20m wu, 5K 4th OA in 21:04, 12m cd ; PM 0 wu, "5K" "1st" OA in 23:50, 18m cd on grass
Tuesday I just made up a session on the fly. 6 min at 5K pace, 13 min recovery, 4.5 min at faster than 5K pace, 10 min recovery, 5.5 min uphill at faster than 5K pace. I have no idea what it was good for, probably won't do it again.
The morning 5K was run on a flat 1-mile loop course with crowds of marathoners, half-marathoners, and 10K-ers after the first mile. Splits were 0:43, 6:29, 6:50, 7:02. I really pushed in the first mile, but after that dodging runners took too much energy and I couldn't focus on running fast. (One example: There was a big knot of runners on the inside of a curve. On the outside were three women running side-by-side. As I angled to pass them all on the outside the third woman dropped back to run behind the other two and inadvertently boxed me in. Slow down -- not too much because of people behind -- stutter-step to avoid her feet, speed up, move back to the inside, not easy.) I looked up my time from last year: 21:04! It wasn't bad then, so it must not be bad now.
The afternoon 5K was a low-key thing. No official timing and only approximate distance - one GPS measured 3.31 miles. It also started 15 minutes early so I missed my planned 10 min jog wu. Downhill out in 11:31, uphill back in 12:19. I thought this was a decent effort for what amounted to a time trial.