Monday AM woods 9 easy,1:05:45, first 3 w/ gary, first 5 w/ nikki, strides after tot. 10
PM woods 5 solo shakeout, 37:26 tot. 5
Tuesday AM woods 9 solo easy, 1:00:07, full drills after tot. 10
XT full drills and hamstring exercises
Wednesday AM 4.5 miles w/up strides, 8k on tewksbury hs track, 23:56, splits (2:59.8,
6:00.2(3:00.4), 9:00.9(3:00.8), 12:00.4(2:59.5), 15:00.2(2:59.8), 17:59.5(2:59.3),
20:59.2(2:59.6), 23:56.7(2:57.5) 4.5 cool/down tot. 14
Thursday AM Trail 18 on tewksbury fields easy, 2:02:42 tot. 18
Friday Noon 3 w/up 10x 15 second hills jog down rest, 3 cool/down tot. 7
PM 4.5+ in tewks shakeout w/ shannon tot. 4
Saturday PM woods 6 shakeout, full drills after, tot. 6
XT full drills
Sunday AM 3 w/up strides, race 5 miles at Boston Run to Remember, 24:07, 4th place, splits
mile 4:51, 3miles 14:11(9:20), 19:08 (4:56), 24:07(4:59), 3 mile cool down tot. 11
Summery 85 miles for the week. A great workout followed by an awful race. Exactly the
opposite of what it should be. I'm not sure what happened. I think it was just that the
pace shifted so quickly after the mile. The hill repeats on friday may have taken a bit
out of me too but all in all it was a total crap run. I really expected to run at least
under 23:20. So it was a super frustrating finish to the week.
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