Flu virus is floating around EVERYWHERE. Not just on surfaces.
https://www.sciencenewsforstudents.org/article/flu-air
We need a universal flu vaccine but until then I try to limit my exposure . During flu season I limit time spent in enclosed public places .
Hills lots of hills for a few more weeks.
Jan 15 thru Jan 29 weeks 14,15 REHAB calf injury
Rehab calf tons of walking up and down my one mile hill 10 percent grade with 2 weeks of no running
Jan 30 week 16
-600 meter hill x 1: 2:47
-2800 meter hill 14:05( 6:15,7:50)
-3 x 40 seconds sand dune hill
Feb 5 week 17
-600 meter hill x 2:2:41,2:55 recovery jogged down the hill
-2800 meter hill 12:44 4:45,7:59(4:25,3:34) weight 143 after workout
-600 meter hill x 4: 3:09,2:43,2:45,2:48 jog down hill for recovery . HR was maxed out on last one. weight 141.2 after workout
Did some digging around good old letsrun searching for workouts that makes sense to me that indicate a sub 5.
As I mentioned before if I can get to 6 minute miles at LT for 3 miles I have a shot well low and behold I found a guy who laid out a nice set of workouts Reps,Ints,LT:
8 x 200 34 R 60 secs,
2 x 5 x 400 73 R1 R3 min set rest.
5 x 1000 3:22 1000 R3
6:07 for 20 minutes