Sunday: AM easy 5 miles (34min, 6:49 pace) avg HR 118
PM easy 8 miles (53:53, 6:44 pace) avg HR 116 7:00-6:28pace
Monday: easy 15 miles (98:38, 6:34 pace) w/ TJ avgHR 125. Last mile in 5:42(HR 149)
Tuesday: AM easy 9 miles (62:50, 6:58 pace) avg HR 115
PM easy 5 miles (34:32, 6:54 pace) avgHR 120 w/ strides
Wednesday: 14 miles w/ 8 x 1mile Tempo (30sec Rec) w/ Kiplagat (88:20, 6:05pace)
5:09-5:08-5:08-5:10-5:03-5:02-5:01 (all 27-31 sec jog)
felt good.
Thursday: easy trail run w/ Iverson 10.25 miles (77min, 7:30pace) HR whacky...mainly 120
Friday: AM easy 8.9 miles (61:16, 6:53pace)
PM easy 5 miles (34:27, 6:53 pace) avgHR 122
Saturday: 20 Miles (2:00:25, 6:01pace), MARATHON SIMULATION avg HR 145
last 10 miles in around 5:40 pace
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