| Sunday | 8-Sep | Long Run | 0:07:45 | 17.05 | With the 30k coming up, I decided to skip the Call to Honor triathlon and go for a long run instead. Not an easy choice, but probably the right one. The run felt pretty tough at the end and my left glut was barking pretty loud. | |||||
| Monday | 9-Sep | Rest | 0.00 | First total day off in a while. | ||||||
| Tuesday | 10-Sep | Intervals | 0:07:56 | 10.08 | 800/(1000/600)x3 - 1 minute rest between each 1k and 600, 2min rest otherwise. A very tough workout due to the short rest. I felt very stiff prior to the workout, but loosened up and it went well. | |||||
| Wednesday | 11-Sep | Recovery | 0:08:06 | 6.06 | Easy start w/Raleigh then continued at an easy pace. Still a tough run due to 90+ heat. | |||||
| Thursday | 12-Sep | Fresh Pond | 4.89 | Fresh Pond in 14:45. Took it out fast for the first mile to try and build a lead. Second mile was 13 seconds slower, but I was focused on holding the lead and throwing in some surges. It felt like a real race. It was fun. | ||||||
| Friday | 13-Sep | Easy | 0:08:30 | 7.08 | Ran home and back during lunch. Just took it easy. | |||||
| Saturday | 14-Sep | Easy | 0:08:00 | 5.00 | Easy miles - some w/Raleigh. | |||||
Thursday Splits:
800-2:50.17
1000-3:37.35
600-2:05.80
1000-3:31.30
600-2:08.85
1000-3:33.38
600-1:58.47
Total Mileage: 50.16
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