Monday: AM easy w/ Tom on Chester Creek 7:09-6:20 pace, avgHR126 (9 miles in 60:42)
PM easy out/back on Coastal Trail, avg HR 117 (4.5 miles in 32:32)
Tuesday: easy out/back on Chester Creek 7:05 - 6:20 pace, avg HR 123 (10 miles in 65:53)
Wednesday: with Kiplagat... 41 min easy, 2 miles of 100m strides in dome on grass, 6 x 1 mile Tempo:
5:05(160) - 5:00(163) - 5:00(167) - 5:01(167) - 5:02(170) - 4:58(170)
(avg 70 sec recovery, 2 min pitstop after 4th)
38min cooldown outside... tired at end. had my doubts at 3rd mile as to whether i'd finish.
got it done. 20 miles (2:08:50). tough workout.
Thursday: easy 10 miles. (67:46) avgHR 121 out/back on Chester Creek
Friday: easy 7 miles (48min) avgHR 126 7:11-6:26 pace.
Saturday: 22 miles (137min) avgHR138 (last 10 miles high 140s). avgPace6:13. lower legs achy at end... L plantar sore
Wow. Tough week. Only one workout (wednesday), but long run on Saturday was definitely tough. This is my last real tough/long week, and I'm feeling it. Hopefully I'll be rested for Phili next week.
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