So in this stretch I ran some really horrible races - I've taken many steps back from cross country for some reason. 8:50 3k and 15:27 5k - ran a 9:22 2 mi. time trial in cross (and I held back the last 600m.) But around 70 for this week maybe a bit less for the stretch including both races- lets see what we can do.
Wed. 85 w/ long and ultimately fairly fast progression
Thur. 60, 35 (felt shitty)
Fri. 60' slow - achilles kind of hurt
Sat. 15' warmup
Sun. 2.5 mi w/u + 8:50 3k + 4.5 mi. c/d
Mon. 65' easy 6:40 pace ish
Tue. 3 mi. w/u + 3mi. c/d + 6x300-200-100 w/ 200m recovery jog in 51-33-14 ish
Wed. 70' w/ 8-10' at a steady pace later in the run - otherwise pretty slow 7' + pace
Thur. 32' easy
Fri. 2 mi. w/u + 5k 15:27 + 1.5 mi c/d
Sat. 45
Sun. 110
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