Here's my breakdown for this week. It was pretty damn cold toward the end of the week and snow really screwed up my workout during the middle of the week. Had no way of being able to get any traction. Achilles was aggravated a bit because of the snow but nothing major at this point. Been on top of my rehab stretches.
M: Off
Tuesday: 10 miles, 7:05 average, 145 bpm
Wednesday: 12.20 miles, 6:39 average, 161 bpm. 3 miles easy, 5x 3min on/90 seconds off, .5 mile jog, 4x 1 min on/1 min off, 4 x 30 seconds on/30 seconds off, 3 mile C/D. 3 min: 5:41, 5:50, 5:45, 5:52, 5:58, 1 min: 5:05, 5:36, 5:27, 6:02, 30 seconds: 5:40, 5:46, 6:02, 5:55. When I said there was no traction, I mean there was no traction. Curves were impossible to hit without almost coming to a full stop. This sucked.
Thursday: AM: 4 miles, 7:29 average, 150 bpm, PM: 12 miles, 7:08 pace, 156 average, all on treadmill.
Friday: Easy run, 8:05 miles, 7:23 pace
Saturday: 17.22 miles, 6:40 pace, 168 bpm, 7 miles easy, 6 miles @MP (5:44, 5:43, 5:37, 5:30, 5:28, 5:25), 3.22 miles easy
Sunday: 12 miles, 6:52 average
75.5 miles for the week.
I feel pretty solid. I feel like it's taking me longer and longer to get fully warmed up but when I do I cruise pretty well. After the workout on Saturday I finished the last couple miles of that long run in 6:30s. Really surprised that it felt so easy. I don't really feel like I've done much.