weekly recap - week 6

Monday:

• Morning surf
• Evening run, at an easy pace: 3 miles.  (8:57min/mile) 

Tuesday:

• Morning run, 8 hill repeats: 0.15 uphill running and 0.15mile downhill recovery, with 1 mile warm up and cool down: 4.5 miles. (10:53min/mile)
• Morning surf

Wednesday:

• Rest day

Thursday:

• Morning run, 40 minutes tempo: 4.5 miles (8:49min/mile)

Friday:

• Rest day

Saturday:

• Morning run, easy pace with 2 miles a little harder: 4 miles. (8:57min/mile)

Sunday:

• Morning surf
• Afternoon long run, 90 minutes: 9.5 miles. (9:27 pace)
• Evening surf

Weekly mileage: 25.5 miles