Sunday - Rest day
Result: Rested
Monday - 4 miles easy (10:35 pace)
Result: Rode 8.77 miles in 46:17, 11.4 mph
Tuesday - Intervals - 8-9 miles
Result: Ran 6.48 miles in 1:10:06, 10:49
I did my usual "I don't think I can do these, I'm so stiff and sore, blah, blah, blah" during my warm up, but did a pretty good job on my intervals. 6 x 800 with a goal of 4 minutes each, my reality: 4:00, 4:08, 3:59, 3:59, 4:23, and 4:10. Not too shabby! That fifth one really hurt with more uphill than I wanted, but I am seeing a huge difference.
Also walked 1.57 miles for my cool down.
Wednesday - 3 miles easy (10:35 pace)
Result: Ran 2.50 miles in 35:45, 14:20 pace
Short trail run with Les - perfect recovery from Tuesday's intervals.
Thursday - 4 miles easy (10:35 pace)
Result: Rested
Friday - Rest day
Result: Rode 10.48 miles in 51:05, 12.3 mph
Saturday - LSD 9 miles w/2 miles @ tempo
Result: Ran 10.5 miles in 1:53:24, 10:48 pace
I ended up running longer than planned, but I'm really happy with how it went:
Warm up: 5.16 miles in 56:30, 10:57 pace
Tempo: 3.02 miles in 25.42, 8:31 pace - tempo pace was suppose to be 8:33, so I really nailed this. My legs wanted to fall off during the last mile, but I did it!!
Cool down: 2.33 miles in 31:12, 13:24 pace
Total planned miles 29
Actual
Running 19.48
Walking 1.57
Cycling 19.25
Total 40.30
