Week 16:  All efforts were on the treadmill this week.

 

Monday:  AM-4mile tempo 3/4mile at 6:00 pace ¼ at 5:20 pace x4, 6miles with w/u and c/d.

            PM-4 mile tempo 1/4mile at 6:40 pace ¾ at 5:40 pace x 4, 4miles (failed to w/u or c/d).

 

Tuesday:  0

 

Wednesday:  16 miles at 7:30 pace-> felt easy.

 

Thursday:  alternated 1/4s at 6:28 and 5:20 pace for 6 miles, 9.08 miles with w/u and c/d.

 

Friday:  alternated 1/4s at 6:40 pace and 3/4s at 5:40 pace for 7 miles, 9.35 miles with w/u and c/d.

 

Saturday: 0

 

Sunday:  18 miles at 7:30 pace-> felt easier than on Wednesday.

 

62.43 miles total, 6 efforts (5days of running 2 days off)