2.0 mi 18:11 9:05 /mi

Short run

9.5 mi 1:18:00 8:12 /mi

First waterfall loop of the season 🙂

9.24 mi 1:18:27 8:29 /mi

🌞

6.3 mi 54:00 8:34 /mi

Plainfield warmup, 4 x 300m at 5K pace with 500m jog, 1 mile cooldown

4.06 mi 36:25 8:58 /mi

Garywood (x-train after)

20:00

20 min x-train after run

9.2 mi 1:20:00 8:41 /mi

Stough warmup, 25 x 1 min threshold w/ 30 sec rest, 15 min cooldown

0.78 mi 07:17 9:19 /mi

Pacer

6.45 mi 56:00 8:40 /mi

Graue + strides

8.1 mi 1:06:00 8:08 /mi

2 mile warmup, 4 x 1600m at threshold-RP, Lake Loop cooldown

Rest day

8.0 mi 1:06:00 8:14 /mi

8 miles at Waterfall

6.4 mi 50:00 7:48 /mi

Stough warmup, 8 x 300m at 3200-1600 RP, 5 min threshold, 10 min cooldown

5.9 mi 49:00 8:18 /mi

Harvester

5.3 mi 43:00 8:06 /mi

Tracks and back warmup, 3200m time trial, 10 min cooldown, weights

4.7 mi 42:00 8:56 /mi

Cass + strides

6.95 mi 1:02:00 8:55 /mi

Stough warmup, 4 x 6 min threshold, 10 min cooldown, weights

3.0 mi 27:40 9:13 /mi

Late treadmill run

5.7 mi 46:00 8:04 /mi

Graue with the team

5.4 mi 46:50 8:40 /mi

Graue with the team