I hoped to recover quickly from the XC race last weekend and seemed to have a decent week. I think this was my high mileage week for the year (94) which was helped by the 18+ mile day on Sunday with the three races.
M - Lunch 4 in 27:52
PM Dan's woods 6 in 40:00
T - Lunch 4 in 27:58
PM track workout at the Dome - 8 x 800 total with W-up, W-dwn = 13 miles
W - Lunch 5 in 36:21
PM same loop in 36:19
Th - 4:30am Industrial Park 5 in 37:12
Lunch 5 in 35:27
F - 5:30am Industrial Park loop x 2 = 10 miles in 1:12:57
PM Dan's woods 6 in 39:45
S - 6:30 am 10 miles on the Chelmsford rail trail in 1:25:08
PM 3 miles out/back on the River with 4x100 pick-ups 21:59
S - 4 miles easy to loosen up 43:38
3 warm-up, 1m with strides, another mile, then 800 in 2:24. 1.5 jogging before the 200, then a 200 in 33.0. Then 2 miles outside to loosen up and another 1.5 jogging waiting for the 3,000. Then 3,000 in 9:50 and a 2 mile warm-down.
Mileage
Week - 94
Month - 237
Year - 621
Life - 114,694
Next up: Recover and run a fast 10 mile race next Sunday!
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