Notes
Woke up REALLY heavy - like 172.4. Had 4 cookies the night before. Need to FOCUS ON NUTRITION! I also woke up early and felt really tired.
I paid for it. This week's tempo was a bit slower than last week's 5 miler, which i nailed.
I had planned for 6 miles on the track at 1:34. However, I did the 6 with two recovery laps after each 2 miles. And my splits were slightly off. Final two miles were quite strong, which is good. The tempo laps all added/averaged net out to 6:22/mi - which I need to factor in the two recovery laps. This is not too bad, but I know i'm stronger than this. I need to push to 1:33-1:34 per lap consistently for the next tempo run.
1:37
1:34
1:35
1:34
1:34
1:35
1:36
1:36
2:00 - recovery lap
1:33
1:36
1:35
1:34
1:34
1:35
1:34
1:34
2:06 - recov
1:34
1:34
1:33
1:33
1:34
1:35
1:34
1:33
Training Plan Entry
Tempo
11 mi
11 miles with 6 at tempo pace. Median target over time is 6:18.