11.28 6 miles easy.
11.29 12 by 400's with 100 meter recovery jogs at an average of 32.8 seconds rest. Quarters averaged out to 74.5. 3 miles warm up. 5.25 miles cool down. 12 miles total. My legs have very little pop with these long runs I am doing, but the effort was excellent.
11.30 12 miles total. 1st mile in 7:35, then an unscheduled tempo run of 29:17 with more surges every few minutes than anything else, then an easier mile at 6:56, then 1 mile at 5:18, then 4 miles in 25:21. Total time was 74:39.
12.1 13.1 miles pretty easy in 1:36:58.
12.2 17.3 miles (2:12:21)
12.3 2 miles warm up. 3 mile tempo in 16:07 (5:21, 5:24, 5:22). 3.4 miles cool down.
12.4 18.1 miles in 1:59:16. Last 15 miles at slightly under 6:30 pace.
86.9 miles for the week
A blog about existence and running and one man's futile attempt to integrate the two.
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