Training – Week Beginning 22 July
I had fun racing and pacing the miles on Saturday. Did some good tempo work. And like god, I took a rest day on the 7th day.
Monday: 16km easy (16)
Tuesday: AM 8km easy / PM mile ring road tempo – 4×400 off 60s – mile – 4×400 – mile: 5:20 / 73, 71, 70, 68 / 5:10 / 72, 70, 70, 66 / dnf last mile (25)
Wednesday: 16km easy (16)
Thursday: 26km easy, 9 of which barefoot (26)
Friday: 17km easy, 4 of which barefoot (17)
Saturday: AM 9km easy / PM BRAT mile race – 1st in 4:40: 77, 73, 68, 62, paced B race to 5:14, 6km tempo 20:15 (27)
Sunday: Rest (0)
Week total: 127km
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