Totally had a blast last week! Saturday was possibly the warmest day we’ve had all year. So I took the opportunity and did the 9 mile bike path loop that goes right past my apartment! Desi jumped on the bike and road with me 🙂 Love our bike-runs!
Key workouts last week were:
7.33 miles in 1:00:00
warm up + 8x60sec Max Hill Sprints with long recoveries + cool down
This was a treadmill run, fairly comfortable effort. throughout. This was a progression from a similar workout 4-5 weeks prior that had fewer hill sprints.
10.15miles in 1:1
Gradual increase in pace over the course.
Splits & HR: 8:29 (101), 7:50 (142), 7:47 (143), 7:38 (146), 7:29 (149), 7:26 (149), 7:20 (149), 7:04 (153), 7:09 (157), 6:48 (156)
I followed this up with a 4 mile run later in the afternoon even, that one an easy sub 8 minute pace too!
Next week, I’m looking at a few key workouts consisting of:
wu + 10x400m @ 5k goal pace (5:28) with 400m jogging recovery + cd
Moderate Long Run of 90 min with the last 30min @ aerobic threshold (~6:15)