Monday
3 miles in 24:06 @ 8:02 pace
8:02
7:55
8:09
Tuesday
3.95 in 31:11 @ 7:53 pace
7:51
7:59
7:52
7:27 (.95 @ 7:51 pace)
Wednesday
3.25 in 27:20 @ 8:24 pace
8:31
8:30
8:17
2:00 (.25)
Thursday
5 miles in 39:30 @ 7:54 pace
8:03
8:24 (against the wind)
7:57
7:33
7:31
Friday
1.71 mile warm-up in 14:08 @ 8:15 pace
8:05
6:02
2.5 mile hill workout in 19:40 @ 7:52 pace
My first up/down was at .19 and then I cut the rest to .15 on the hill.
| up | 1:19 | 6:56 pace |
| down | 1:21 | 7:06 pace |
| up | 1:09 | 7:40 pace |
| down | 1:17 | 8:33 pace |
| up | 1:08 | 7:33 pace |
| down | 1:18 | 8:40 pace |
| up | 1:10 | 7:47 pace |
| down | 1:19 | 8:47 pace |
| up | 1:05 | 7:13 pace |
| down | 1:19 | 8:47 pace |
| up | 1:07 | 7:27 pace |
| down | 1:14 | 8:13 pace |
| up | 1:08 | 7:33 pace |
| down | 1:14 | 8:13 pace |
| up | 1:10 | 7:47 pace |
| down | 1:19 | 8:47 pace |
1 mile cool down in 8:37
Saturday
no run – off day
Sunday
Long Run: 6.92 miles in 58:27 @ 8:26 pace
8:17
8:15
8:25
8:08
8:57
8:16
8:06
0 footprints:
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