M Rest
T 8.8 m tempo intervals @ TMR TNR, 2 x 2mi 7:24 6:53 6:29 6:53
W 8.6 m easy (7:32/m) @ Back Cove with 8x strides
T 8.0 m hell repeats 3 x bitch (2:31 2:30 2:3x) + 5 x Skillins (2:59, 2:59, 3:00, 2:58, 2:55)
F 6.3 m easy (7:22/m) @ Brook Rd.
S 14 m easy long (8:24/m) @ Pineland (w/ 6 barefoot strides)
S 8.6 easy (7:55/m) @ Pineland (2 x Oak Hill)
Total Time: 7:18:26
Total Dist: 54.3 m
No aches. No pains.
Jeff, you rock. Looking forward to running with you again soon. Was at Bradbury Saturday instead of Pineland, I really wanted to do a few laps of the 40 Loop to check it out! :)
ReplyDeleteLove to get some speed work in with you sometime man. You ever hit a random workout around Portland let me know. Tough to get to the TB runs.
ReplyDeleteYou betcha crux! I also just discovered Run Efficient too!
ReplyDeleteYeah, possibly a bit too serious sounding but it stems from my overuse of the word and my girlfriends comments. I even like to eat efficiently...
ReplyDelete