7/5/15 to 7/11/15: Good Stuff

Let's see here, this week was pretty good.  Especially because I didn't get injured or puke my brains out.  I would have preferred to start the week off with a true long run, but considering the circumstances, I'm very pleased.  The track workout was a hot one, and especially challenging with the 30s rest after the 400's, but it went well.  I didn't quite hit the pacing on those 400s, but I also haven't focused much on speed.  The week wrapped up with a very respectable showing at Fresh Pond, and I didn't realize it, but it's a Fresh Pond 1-lapper PR.  I'll take it!

The stuff:

Progression/Easy				17.39		AM: 12m+ progression run on Long Island, not too challenging though.  Still weak from the stomach bug.  Got down to ~6:40 for the final mile.  Sat in the sound as a cool down then had breakfast burritos afterward. PM: Easy 5m with Eli around the Charles.
Easy/Easy+Hills				11.33		AM: 4m commute to work at 7:40. PM: 7m commute plus 10 short hill sprints.
Easy/Intervals				17.18		AM: 4m commute to work at whatever. PM: Commute home and to track. 800, (1000,400,200,400,200)x2. 800,1000@5K, 400,200@mile pace. 2 min/easy 200 rest, 30sec after 400 before 200.
Easy/Easy+Barefoot Strides				11.08		AM: 4+ at 8/mile. PM: 7+ at 7:30/mile.
Easy/Tempo				15.49		AM: 4+ at 7:40/mile. PM: Commute home + 5 mile tempo at 6:07/mile.
Easy/Moderate				11.32		AM: 4m at 7:26/mile. PM 7+ at 7:15/mile.
Fresh Pond				3.34		Fresh Pond in 13:37.  About 5:33 average.

Splits:

800-2:44.27

1000-3:32.17

400-1:16.33

200-35.78

400-1:15.75

200-35.47

1000-3:31.07

400-1:18.04

200-35.30

400-1:15.72

200-34.22

Total: 87.13