Running Recap

Tuesday

Ladder Workout

1.09 warm up

4,8,12,16,12,8,4
400 - 1:34      goal = 1:45
800 - 3:21      goal = 3:25
1200 - 5:03    goal = 5:08
1600 - 6:59    goal = 6:51
1200 - 5:03    goal = 5:08
800 - 3:19      goal = 3:25
400 - 1:29      goal = 1:45
= death

1.09 cooldown

 

miles for the day: 6.28

 

Wednesday

Midweek long run

7 miles in 52 minutes approximately

 

Today

Secondary Effort Workout

1.7mile warmup + cooldown

hills. 5 loops(distance for 1 loop = .60)
4:56
4:48
4:48
4:40
4:36
legs hurt.

 

miles for the day: 4.63

 

Louisville, KY this weekend for 5k.