Sun: Rest
Mon: 10@4:41 with VFFs, 5.2@5:09 BF, 15.2 total. Feet a little beat up.
Tue: Bike 33K
Wed: Bike 30K; Intervals 500/1:45, 1000/3:52, 1500/5:57, 500/1:57. Planned to do another 1000 and 500, but was wasted. Total 6K including warm up/cool down.
Thu: 15.4/1:17/5:02 Time may be a little off. I was sore from speed work, and my right leg was bothering me, so I actually had to stop early to walk for the last .9K.
Fri: Rest
Sat: 15/1:08:44/4:34 Great run in the VFFs, slowed down a bit in the middle, but am happy with the average pace. Want to do more long runs at this pace. 1.7 warm up/cool down for, total 16.7
Total Mileage: 53.3K
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