| Sunday | 7-Jul | Long Island | 0:08:43 | 4.12 | Easy jog with Eli and Raleigh - another really hot day. Didn't have the time for a long run w/the noon wedding. | |||||
| Monday | 8-Jul | Long Island / Fartlek | 0:07:15 | 11.21 | 5m @7:30 pace in the am, 10k at 7:05 pace in the PM. Didn’t realize I was going that quick for the AM run, and my legs felt really fresh in the evening so I ran a Fartlek. | |||||
| Tuesday | 9-Jul | Intervals | 11.21 | 1000x2/600x2/400x2/300x2/200x2 - 1000's at 3k-5k pace, 600's just at or above mile pace, and everything else at mile pace and below. One of my best workouts ever. Crowded track and I was in lane 2 for a lot of the faster intervals. Just need to recover! | ||||||
| Wednesday | 10-Jul | Recovery | 0:08:32 | 6.01 | Easy 4 around the Charles, then another couple with Raleigh. Tried to keep the effort light - it's tough to gauge, for me, with 80+% humidity. | |||||
| Thursday | 11-Jul | Killer Bee's | 3.31 | No pre-game run. KB miles + a handful of barefoot strides after the game. | ||||||
| Friday | 12-Jul | Recovery | 0:08:51 | 4.01 | Dang it's hot out! | |||||
| Saturday | 13-Jul | Easy | 0:08:41 | 1.11 | Just a very quick jog with Raleigh and some stretching. Did a tiny bit of biking as well to make sure everything is in order for tomorrow's triathlon. | |||||
Tuesday's Workout:
1000-3:29
1000-3:30
600-1:54.70
600-1:55.75
400-1:11.56
400-1:11.95
300-51.77
300-51.77
200-32.85
200-29.76
Total: 40.98 - not the worst for a busy & hot week.
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