Notes
Progression Run: 30/15/10/5 minutes at 7:22, 6:58, 6:48, 6:17 pace.
Jumped in Lake Ontario in lieu of SAM Hard afterwards. Felt strong throughout the run. Felt like I could've continued at 6:17 pace for another 5 minutes no problem. Some long hills on the roads made for a challenging run as well.
Training Plan Entry
Out & Back
9 mi
LMLS,
10 min w/u,
60 min PROGRESSION: 30 min STDY, 15 min faster, 10 min faster, 5 min fastest but controlled.
10 min c/d
SAM Hard