Week of June 15—Recap (one track workout, one 5K race)

Monday's late morning run: 6.0 miles, 48:00, Avg HR 143 (68% HRR), 65°F-69°F
Monday's evening run: 4.0 miles, 34:40, 8:40/mile, Avg HR 130 (58% HRR), 78°F-76°F

Tuesday evening's track workout: 10.5 miles, 1:15:58, Avg HR 152 (74% HRR), 78°F

Warm-up 2.1 miles @ 7:55, 2 x 100m strides (17.5, 19.7), 2 x drills @ 40 yards, 2 x 100m strides (18.3, 18.8), 2 x 100m accelerations (16.9, 16.9), 2.0 miles @ AT (6:35, 6:40), 2 x (4 x 400 / 200 jog) / 8:00 recovery [(78.5, 77.4, 78.7, 79.9), (79.0, 77.9, 79.9, 80.9)], cool-down 1.1 miles

Wednesday's evening run: 9.0 miles, 1:15:47, 8:25/mile, Avg HR 138 (65% HRR), 86°F, sunny

Thursday's rest day: No run

Friday race night: 6.11 miles, 43:31, 7:07/mile, 90°F, 70°F dewpoint

1.0 mile warm-up (8:14), Run for Kids 5K in 18:19 (5:54), 4th overall, 2.0 mile cool-down @ 8:29/mile — This was a very strong race effort on a hilly course on a brutal evening only 72 hours after a hard track workout

Saturday's late morning run: 10.0 miles, 1:20:56, 8:06/mile, Avg HR 139 (65% HRR), 81°F, muggy

Sunday's late morning run: 8.16 miles, 1:06:42, 8:10/mile, Avg HR 141 (67% HRR), 85°F, muggy

Total for week: 53.77 miles