Notes
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6:53/7:40/6:44 for the 3 x 1 mile fast...couldnt breathe today due to massive head cold and struggled heavily on the middle mile as it was mostly uphill. Walked for several minutes between miles 1 and 2 and miles 2 and 3 as I could not catch my breath. Tough day but the cold is only in my head, not my chest so right now I can deal with it.
Training Plan Entry
Easy
6 mi
Bundle up so you are hot for this.
6 miles.
Wu) 2 miles with a build to MAF. Then run 3 X 1 mile tempo efforts, HR max for these is 170 but don't force it up or push these. Make them relaxed and strong. These are just get your metabolism fired up and get your legs loose. Jog after each for ~1:00. Finish the run easy and relaxed.
Same as yesterday, take in ~50g of CHO ASAP.