PM: 11.5 miles in 86:40
Easy trail run w/ Ben.
PM: 50 minute bike then 4.75 miles in ~34:00
PM: 11.75 miles in ~77:00
Progression Run. 7:30 to 5:53. Not easy. Labored but gutted this one out.
PM: 12.5 miles in ~84:00
4 x 4 min hard; 4 x 3 min hard; all w/ 2 min recovery
Felt horrible on warmup but the workout itself wasn't bad. On trail.
PM: lifting sequence
AM: 13.25 miles in 96:50
4 x 1 mile w/ 1 min recovery; 2 x 300m; 4 x 200m; lots of recovery with the shorter stuff
The miles: 5:25, 5:27, 5:26, 5:21. Running them at threshold pace. The last one didn't feel harder or faster than first three. Good to see my perceived threshold pace effort is now sub 5:30. Plan going in was 4 x mile @ 5:30 pace. Did the 3's and 2's at a fast but not all out effort. Strides followed run. 4 of them barefoot.
AM: core and 8.25 in 64:17
Easy day. Helped a turtle cross a road.
61 1/4 miles in 6 runs
5 core workouts
50 minutes on bike
1 lifting sequence