week of 2 July

Mo - 4.1
ndbrhd loop. wp7-1???

Tu - 11.1
CCT out and back. Missed the turn to the flagpole and turned around at the marker. Might be 11.0, but who cares. Mixed in 3x8min at slower than tempo w/ 4 mins rest. Nice run. At the end of the last tempo it felt like my form clicked, standing tall and having my femurs swinging symmetrically likely pendula below my pelvis while not really thinking about my lower legs. Wx was like a spring day. wp 7-1??? need to keep better track of shoes.

We - 4.1
nbrhd loop wp7-2

Th - 10.66
In Atlana. wx was pretty cool, but a little humid. parents to 1-mile loop (2.33 miles, 22:01). 1 mile easy around (9:29), 1 mile "tempo" (7:26, avg 165 bpm), 0.5 miles easy (4:30, 151), 1 mile tempo (7:22, 167), 0.5 easy (4:39, 152), 1 mile tempo (7:19, 172), 1 mile easy loop (9:37, 153), back home (2.33 miles, 22:18, 147). Very nice run. Tempos were probably a little faster the MP today and slower than 10-mile race pace I'd normally call tempo. wp7-1

Fr - 4.1
nbrhd loop. wp7-2

Sa = 4.1
nbrhd loop. wp7-1?

Su - 16 miles
Did a double out and back on the Bull run trail, which is "moderately strenuous" according to the sign. My watch had 3800 feet ascent + descent and it took 2:45 @ 151 bpm average, so this was about as hard as my normal 18-miler. It was also 86 degrees at 10am when I finished. Thankfully, it was shaded. I felt very good after the run. wp7-1

Good week. Really felt like my form improved over the week and my hamstrings aren't bothering me.

week
54 miles, 8h33m
wp7-1: 250 + 46 = 296
wp7-2: 122 + 8 = 130