Marlin

AM        Elliptical

8.20 miles

1320  cals burnt

AM       

Ran 8 miles outside this morning but was very sluggish and had to stop several times

PM

4.50 miles around Community Park IN SHORTS,  6 times around the park untimed and felt much better then this morning

Went to the gym afterwords and did the elliptical for 4 miles

setups    3 sets of 30    side crunches   3 sets of 30       strenght trainning    squats

AM    Speedwork    1200's

Ran 1.25 mile w/u

4 x 1200 x 400      6:18  (152) - 6:15  (157) - 6:15  (157) - 6:15 - (158)

.50 mile c/d

Into Z2 run  for 3.25 miles at 7:35 pace and HR was at (142-143)

The last mile was at 7:24 - 7:19 pace with HR at (147)

PM    

Did the elliptical this afternoon

9.37 miles in 1:15:00

1203  cals burnt

AM           6.00 miles            900 cals

6 miles on the high 5 + some, it was the most amazing morning for a run , calm and clear skys but was just a slow average run.

PM          7.00 miles         1050  cals

Just an amazing afternoon run from the Greenbelt to Sunnyside to JHB

AM  

11.67 mile tempo run           1786 cals

1:30:00 min      25 min w/u - Z2 run ,  30 min tempo at 7:24 pace ,  25 min @ 7:19 pace ,  5 min @ 7:13 pace  at a 1% inclinne   HR was at (146)

PM                    750 cals

5 mile run along the Snake river

AM    

10.00 miles along the Snake river,  OK pace around 8:30 ish

AM                                    3,124 cals                   

20 mile hill run on the TM at the gym - hills were from 0.03% to 2.2%