March 17th-Monday: Off
March 18th-Tuesday: Speed workout-(1.5wu, 5x1k@10.1mph with last 2@10.2 and 10.3 respectively with about 400m rest, and 1ish cd)@1% grade. got some good stretching in after
7mi. total-(50:21)
March 19th-Wednesday: 3mi.-(25:18)@1-3% I managed to keep my cadence right up around 180-182 steps/minute. stretching routine. 3x7 wide pull ups-90 seconds rest and a couple minutes of planks
March 20th-Thursday: Off
March 21st-Friday: Tempo workout-(1wu, 8mi. tempo@6:40 pace-53:20, 1cd) with 432ft. of elevation gain
10mi. total-(70:25)
March 22nd-Saturday: 3mi.-(25:36)@1-4%
March.23rd-Sunday: Long run-15mi.-(1:58:42) with 604ft. of elevation gain. It was pretty tough the last few miles. I didn't manage much stretching after unfortunately. Longest run of the year :)
38mi. for the week
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