[click pictures to enlarge]
Monday
Easy 4 miles in 33:23 @ 8:20 pace
mile 1: 8:24
mile 2: 8:16
mile 3: 8:14
mile 4: 8:28
Tuesday
Hill Workout: 20 min of hills
Warmup: 1 mile in 7:56
Hills:
.26 – 1:50
.20 – 1:36
.20 – 1:29
.18 – 1:32
.18 – 1:23
.19 – 1:33
.18 – 1:24
.31 – 2:31 (forgot to lap the up and downhill so they are together)
.15 – 1:14
.14 – 1:00 (realized that there was too much straight away at bottom and top of hill, so changed so its just hill no flat)
.14 – 1:10
.14 – 1:01
.25 – 2:13
Cooldown: 0.6 mi in 5:11 @ 8:38 pace
Wednesday
off day, no run
Thursday
Midweek long run: 6 miles in 48:58 @ 8:09 pace
mile 1: 8:07
mile 2: 8:12
mile 3: 8:19
mile 4: 8:04
mile 5: 8:08
mile 6: 8:07
Friday
3 mile Progressive Run in 22:30 @ 7:30 pace
mile 1: 8:04
mile 2: 7:30
mile 3: 6:56
Saturday
4 mile easy run, no watch = no splits
Sunday
Long run: 7 miles in 60 minutes.
no splits
Least favorite run: Sunday’s 7 miles on the treadmill
Most favorite run: Saturday’s easy run because alex ran the first 2 miles with me 🙂
Fastest mile split: 6:56 on Friday
Feet In Motion 