Running Recap

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

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