M: 7 mi group run @ ave 9:31/mi, 66F / 84%
T: 6 mi easy with 6 x 30 seconds @ 5K pace, 10:28/mi ave, 66FF / 87%
W: Hills! 3 mi warmup outside @ 9:45/mi, 3 mi on treadmill with 10 x 90 seconds @ 6mph / 6-7% incline and 2 min recovery, 2 mi cooldown @ 10:31/mi. (8 mi total and the 10 hill intervals was HARD for me!)
R: 7 mi easy with 8 x 20s strides up a mini-hill, 10:25/mi + 25 min strength + yoga
F: rest day
S: 5.39 mi in San Diego with R, 10:55/mi, 53F (!!!), 85%
S: 18 mi long run in San Diego, middle ~8 mi with friend D which made it really fun! 9:37/mi ave, 53F. Doing a long run in this weather was heaven.
Strength: only once, oops. I 100% need to do more and will next week.