Saturday - easy run. 4 miles
Sunday - 2 hour bike ride. 5 mile run.
Monday - 12 mile run 10 mile bike.
6:37, 7:01, 7:19, 6:51, 6:39, 7:06, 7:22, 6:51, 6:42, 6:52, 7:29, 6:46. Great run. Didn't feel good but the pace stayed strong. Under 7 minute mile pace. 3 loops of the Fish Camp 4.
Tuesday - walk 4 miles. Achilles sore.
Wednesday - 60 min. indoor bike. Intervals 1 - 2 - 3 - 4- 5 - 6 (2 minutes rest) Running intervals 4Xmile 5:20, 5:20, 5:30, 5:15 (7 miles today)
Thursday - walk 4 miles - lower body lifting
Friday - run 4 miles steady 6:43, 6:45, 7:04, 6:48
Saturday - 15 miles (5 miles walking after race) 5k and 10k race. 5k 1st place 17:57 (5:46, 6:06, 5:35). 10k 3rd place 37:07 (6:09, 6:20, 5:52, 6:06, 6:06, 5:25). double dip 1st place overall.
Sunday - 4 mile walk.
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