Sunday: Lost Lake Training Run: 17 miles (2:01:27, 7:08pace)
avgHR 137, medium pace w/ David, Micah, Tom awesome day
time to top 75:20
Monday: Winner Creek w/ Trevor, Erin, Tom 10.5 miles (74min, 7:02pace)
Tuesday: AM Easy 9.7 miles w/ Trevor (60:30, 6:14pace) avgHR 133
PM Easy 7.4miles (50:30, 6:49 pace) avgHR 118 w/ Erin
Wednesday: 19 miles w/ 6 x 1 mile Tempo w/ Kiplagat, Chelimo, Kangogos (2:06:40,6:36 pace)
Miles: 5:09 - 5:06 - 5:05 - 5:03 - 4:59 - 5:03
8wu, 4.15wd FELT AWESOME!
Thursday: AM Easy 7 miles (46:46, 6:40pace) avgHR 119
PM Easy 7 miles (47:35, 6:47 pace)
Friday: easy 9 miles (56:06, 6:14 pace) 6:48-5:55 pace felt good
Saturday: 24.1 miles (2:34:30, 6:24 pace) 7:05-5:48 pace tired over last 13 miles 4 HR spikes over 180
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