Whoaaaaaa we're halfway there...
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| Week 7 |
Monday
4.3 mi @ 7:33/mi avg
Given the low-activity of the weekend I decided to do some race pace miles on Monday morning instead of the easy 3 plan. Didn't do much of a warmup because I was short on time, but I wanted to just go bust out these miles as best I could. Paces weren't super consistent - too fast, too slow, too fast again, finally on target. Walked back to the start as an un-recorded cooldown.
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| Target 7:20-7:30... finally got there |
Tuesday
6.24 mi @ 8:50/mi
8x hill repeats on the path to USC Upstate with extra miles to add up to the 10k Tuesday. Intentionally dialed back the effort on the climbs (would call it "moderate") but was only 5-10 seconds per repeat slower than the harder effort from a few weeks ago.
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| Each ascent 1:03-1:08... not bad |
Wednesday
2 mi pup ruck 30#
Thursday
45 min progression = 5.33 mi @ 8:15/mi
Warmup, 4 mile progression, cooldown. Targeted progression ranges at 8:15-8:45, dropping 0:30 per mile down to 6:45-7:15 but couldn't quite hit that range on the last mile. Still felt like this was a strong run!
Friday
2.4 mi work walk
Saturday
2 mi warmup + Greenville Run Downtown 5k in 22:13 (7:05/mi pace)
Race day! Was a dreary rainy one, but after warming up in the sprinkling rain it turned out to be a really nice morning for a run.
Sunday
11.5 mi with last 3.5 mi at near GHMP
Beautifully warm sunny day on the Swamp Rabbit trail with some Sparkle Friends. They were doing 12 at easy pace, so kept with them for 8 miles (6 miles out to Furman, then turn around) before kicking up the speed. Felt tough but tried to keep pushing and ended up a bit faster than intended for the first couple of miles... ran out of gas towards the end but overall will call it successful.
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| Fast miles.... yeah! |
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| Mr. Rabbit |
This felt like a really strong week of training!! 💪
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