| Sunday | 17-Nov | Long Run | 0:07:25 | 14.25 | Battle Road. Hurt my back in the PM doing freaking laundry… | |||||
| Monday | 18-Nov | Easy | 0:08:44 | 4.10 | Very easy, just to try and loosen up the back. Felt ok. | |||||
| Tuesday | 19-Nov | Intervals | 13.00 | 800/1200/1000/800/600/400/300/200 - for the 1200 on down, surge for the first 200m on the last quarter. Back felt fine, pretty happy overall. | ||||||
| Wednesday | 20-Nov | Medium LR | 0:07:48 | 10.01 | Ran home from work and kept going. | |||||
| Thursday | 21-Nov | Easy/Hills | 16.13 | Commute in the AM, Commute home + hills in the PM | ||||||
| Friday | 22-Nov | Easy | 0:08:22 | 4.06 | Commute in the AM. | |||||
| Saturday | 23-Nov | 0:06:29 | 4.14 | 4 mile tempo around the Charles. BRUTAL headwind on the 3rd mile. | ||||||
Splits:
800-2:48.6
1200-4:12.2
1000-3:27.1
800-2:46.5
600-2:03.7
400-1:16.4
300-55.1
200-29.5 (pretty happy with this considering it was cold as heck)
Total Miles: 65.69
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