Watched Under the Lights

4.0 mi 32:00 8:00 /mi

7.5 mi 1:00:00 7:59 /mi

3.5 mi 30:00 8:34 /mi

Jogged around the track so I could time Kasra and Quags 4x400 with 2 min rest. Glad they both got a good workout in

13.0 mi 45:00 3:27 /mi

With Kasra

15.0 mi 50:00 3:20 /mi

7.0 mi 56:00 8:00 /mi

More than expected today but legs felt fine

3.5 mi 30:00 8:34 /mi

Part 2 with Kasra + core

3.5 mi 30:00 8:34 /mi

Part 1

6.0 mi 50:00 8:20 /mi

Waterfall with Hash

11.0 mi 45:00 4:05 /mi

4.14 mi 35:00 8:27 /mi

SingleB with Hash again

9.0 mi 35:00 3:53 /mi

Bike, didn’t wanna take it too fast

3.5 mi 30:00 8:34 /mi

With Hash

3.0 mi 25:00 8:20 /mi

First run back in a while had a health problem but thankfully everything’s okay. Based on how running goes this week I should be able to start workouts next week. Good to be back

9.0 mi 1:06:00 7:20 /mi

10 min warm-up, 5 min speed up each min until 3200m pace, Plainfield tempo with Owen first half then lost him second half, 4x300m @55 average with 100m walk, 20 min cooldown, weights. Good team meeting today

22.0 mi 1:15:00 3:24 /mi

27.0 mi 1:40:00 3:42 /mi

Bike + core

8.0 mi 55:00 6:52 /mi

10 min warm-up, 5 min increase pace every min until 3200m pace, dynamics and strides, 4x400m @88, 89, 89, 88, 4x400m @82, 83, 83, 84, 4x400m @77, 78, 79, 77, 2x400m @81, 77, 20 min cooldown, weights. Productive day but last set could've been better. Feels good to eat and drink

Still sick but starting to recover