M: 7 mi with group @ 9:06/mi
T: 8 mi with 6 x 30s hard towards the end. 8.07 mi, 10:10/mi ave
W: 3 mi warmup, then 4 mi treadmill hills (6 x 2 min hills 6.3 mph 5% incline) + 20 min lower body strength (Adrian Williams)
R: 7.5 easy @ 10:13/mi. Legs felt dead + this one was a slog!
F: 5.17 mi @ 9:45/mi. Legs felt somewhat better. 20 min upper body strength (Ben Alldis)
S: 13 mi LR, 9:54/mi ave. Did this at home before we left. Hot + humid!
S: In an ideal world, 20-30 min full body strength so I can hit upper/lower twice – however in reality will be total rest 🙂
Miles = 47 / Strength = 2.
aaaaand with that I’m off to record an in-person podcast 🙂