Last Wednesday, I ran 3 x 1600 in 6:46, 6:37 and 6:39, with 800 jog between each. Wore trainers. Warmed up 3 miles, 4 strides, 6 diagonals with spikes, 4 x 200 after the 1600s (--, 43, 43, 42)
Saturday, I was in my hometown and ran the first two miles of the 4-mile race there, backwards. The first mile was at tempo pace in 7:38 and the second was 7:11 at 10k pace. Total: 14:49
Today was 6 x in/outs which is a 400 at 5k pace and another 400 at faster than easy pace (about 15-20 seconds slower than 5k per lap), no rest between each in/out. My 5k laps were at 98, 97, 99, 97, 99, 97 and the total was 21:32 (for 3 miles). I thought that was pretty sweet.
Morning Weight: 148.5 (yesterday)
Miles Today: 10.5
Other Exercise: brick workout with ~45 min. on the bike
Total Miles this Week: 36.5
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