March 10th-Monday: 3mi.-(26:12)@1.5% incline at 10:16pm. I had a little knot in my left calf for most of the run. 3 sets of 6 reps of wide pull ups right after with about 90 seconds rest in between sets
March 11th-Tuesday: Off
March 12th-Wednesday: Speed workout-(1.5mi. wu, 6x800@10.1mph with 400 rest in between-last 800 at 10.3mph, and about a 1mi. cd)@1% at 7:02pm. I didn't stop for the whole run. 2 scoops of GU BREW with 20 ounces of water before the workout. 3x6 of wide pull ups after with 90 seconds rest
7mi. total time-(51:44)
March 13th-Thursday: 4mi.-(33:58)@1.5% at 6:48pm.
March 14th-Friday: Tempo workout-(1.5wu, 5mi. tempo-33:20-6:40 pace, and 1.5cd) 3x6 pull ups with about 2min. rest
8mi. total time-(59:15)
March 15th-Saturday: Off
March 16th-Sunday: Long run-10mi.-(74:25-252ft. elevation gain on treadmill) with a 2mi. wu-(17:05)@1-3% at 8:20pm
I bonked hard from 7.5mi. on. It wasn't easy to make it the whole ten.
34mi. for the week
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