Sunday: Lost Lake Training Run w/ TJ, Tom and Gary
31' warmup w/ 10' strides (avgHR 125,max152)
10min Tempo (avgHR 157,max 168)
2min easy (avgHR 148, 138 at end)
10min Tempo (avgHR 153, max 160... lots of downhill!)
2 min backwards, then to trailhead in 1:52:45 (avHR 125)
easy 2 miles up/down road
Monday: AM 8 miles w/ Tom (56:20, 7:02 pace) avgHR 113 tired and sore from yesterday
PM easy 6.5 miles (43:49, 6:44 pace) avgHR 120
Tuesday: easy 15 miles (93:19, 6:13 pace) avgHR 133 ran from 6:40 - 5:55 pace
Wednesday: easy 13 miles w/ some drills and strides. scrapped my workout because i was tired.
(90min, 6:56pace), avgHR 114
Thursday: 13 miles (78:40, 6:03 pace) INTERVALS 5x1mile w/(2:30-3:10 rest) 4mi wu
4:48 (maxHR 163) - 4:45(164) - 4:45(168) - 4:43 (174) - 4:38.5(176) 3 wd
Friday: easy 8.5 miles (58:30, 6:52pace) avgHR 114
Saturday: 20 miles w/last 10 miles 6:02 pace or faster (last 10 in 58min) avg HR 132 great run
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