weekly recap - week 4

This week was great!  My first week back and my ankle felt fine.  It still is sore, but I have no issues or pain when I am running.

Monday:

• Morning run, at an easy pace: 3 miles.  (9:31min/mile) 

Tuesday:

• Morning run, 5 x hill repeats, with 1 mile warm up and cool down: 3.55 miles. (10:53min/mile)

Wednesday:

• Koko Head Hike - approximately 1 mile with over 1000ft of elevation gain!

Thursday:

• Morning run, 30 minutes tempo: 3.5 miles (8:44min/mile)

Friday:

• Rest day

Saturday:

• Morning run, race pace: 1 mile warm up, 3 miles race pace, 1 mile cool down: 5 miles. (8:43min/mile)

Sunday:

• Morning run, long run for 90 minutes: 9.5 miles (9:28min/mile)
• 4.5 mile afternoon hike
• Evening surf

Weekly mileage: 24.67 miles