Week 5 ->

-80 miles ran
-10x 1200m @ 3:52 (65 sec rest)
-13.11 mile tempo @ 5:17 mile pace (1:08:22)

week 4 ->

-80 miles
-6x mile @ 5:10 (75 sec rest), 6x 400 @ 1:13 (30 sec rest)
-7 mile tempo @ 5:15 mile pace, 8x 200m @ :33
-18 mile ez long run

2:08:51

week 3 of 18 ->

-80 miles total
- 12x 1000m @ 3:11 (60 sec rest)
-10k tempo (32:40) starting @ 5:19 and progressing to 5:00
-10x 300m @ :53 (1 min float)

400s in lane 6 on the track. 800s on the road, i’d like to do them on track but it bothers my left leg 😅

week 2 of 18 ->

-80 miles total
-12x 800m @ 2:30 (90 sec rest)
-2x 5K @ 16:22, 16:11 (60 sec rest)
-30x 400m @ 1:16 (1 min jog float)