Monday: 60' Easy (8.2mi) + 6x100 strides
Tuesday: 20' WU, 20' M->sub-T progression (6:00->5:30), 20' CD (9mi)
Wednesday: 60' Easy (8.2mi)
Thursday: 60' Easy (8.2mi) + 6x100 strides
Friday: 22' WU, 3x1mi @ sub-T (5:33-28-22) off 90" rest, 33' CD (10.9mi)
Saturday: 50' Easy (6.9mi) + 4x100 strides
Sunday: 90' Long (13mi)
Summary: 64.4mi off 7 singles with 2 workouts
Down week went pretty well. Florida offered a brief escape from the hills I've grown accustomed to this summer, but the swampy air ensured things weren't too easy for me. For Friday's workout, I had a specific road in mind to do the repeats on. Unfortunately, it was not only further than I thought, but I also took a wrong turn during the course of my cool down that ended up tacking on two unnecessary miles. Other than that stumble, the lack of doubles lowered my volume for the week: an effect that, combined with the relaxed workouts, afforded an opportunity to absorb accumulated training.
It's back to the grindstone in Tennessee next week, with 75+ miles and a 15K road race (read long tempo) on Saturday!