weekly recap - week 5

Monday:

• Morning run, at an easy pace: 3 miles.  (9:12min/mile) 

Tuesday:

• Morning run, 8 x 400m repeats, 0.15mile recovery, with 1 mile warm up and cool down: 5.5 miles. (9:19min/mile)

Wednesday:

• Rest day
• Foam rolling session - approx. 20 minutes

Thursday:

• Morning run, 40 minutes tempo: 4.5 miles (8:50min/mile)

Friday:

• Rest day

Saturday:

• Evening pace run, 1 mile warm up, 3 miles at race pace, 1 mile cool down: 5 miles (8:40min/mile)

Sunday:

• Morning surf
• 1 hour 30 minute long run, 3/1 - 1:08 easy, 0:22mins at race pace: 9.6 miles (9:21min/mile)
• Foam rolling session - approx. 20 minutes

Weekly mileage: 27.6 miles