Monday
8 mi : 60 min : 7:30
Felt good, at sea level vs 2500 ft, slightly easier than normal
Tuesday
8 mi : 57 min : 7:10
Same as Monday
Wednesday
6.5 mi : 46 min : 7:10
Same as Monday/Tuesday
Thursday
3 mi : 23 min : 7:45
Traveling + 85 degrees, supposed to be 8 but decided it wasn’t worth being out in that heat
Friday
5 mi : 39 min : 7:45
4 X-Drills (50m hard, 75m jog, 50m hard, 75m jog)
3 mi : 32 min : 10:40
XC Course barefoot with team, random teenage screwing around (ie sprints)
Saturday
12 mi : 96 min : 8:00
Started out really really slow and sped up ( ~ 9 —> ~ 7 )
Sunday
Off
Total
45.5 : 353 min / 5 hrs 53 min : 7:45
Other Notes
Was traveling most of the week, got in good mileage anyways.
PRs
5k - 17:42
3200 - 11:08 (5k split) / 11:26
1600 - 4:48
800 - 2:14
400 relay split - 55 High (.5 - .9)
Goals
5k - 16:30
3200 - none really, sub 10?
1600 - sub 4:30
800 -sub 2:00
400 - none really, 53 split?
Other Info
Age - 16 (will be 17 soon)
Grade - Senior
Years Running - MS + HS
Past mpw avg’s - 35 in XC & 30 in Track