Finished on sunday with 48.5 miles

Sun 6 imles in 51:45 avg HR 152
Monday - 51:01 miutes avg HR about 163 ish. Hit up to 175 on final 2 miles. Avg 2 miles at 7:45 pace at 172 HR.
Tues - 6 miles. First 3 pick ups 6:44 HR at 167, 170, 170
Last 3 pick ups at 6:31 173, 173, 177. all a quarter mile. Smoked it coach!

Biggest week 43 so far

Wed 4 miles - HR
Thursday 6 on treadmill - 8:50's HR 159. I was able to hold 8Z:35 at 1% for 1.75 miles at 159 ish
Fri 17 miles 9:08 per and 159 HR. Great thing at mile 15 i was running a 7:45 for a half of a mile at 170 HR! Exciting times.
And now for a well needed day off. Birthday's today so its perfect timimg...just like a 3:10:00

tues night - 2 miles at 10:45 - not due to HR but pure leg soreness

gaining momentum

Sunday -5 @ 9:03 162 avg. 1 mile warm up

New Week
Monday - 6 162 HR avg ~9:13 on .5 to 1% incline.
Tues - 8 total miles 7 miles - AVG 162 pace 8:54. 1 mile warm up before

Longest week ever!

Fri - 15 miles avg pace 9:03 . Avg HR 162. Had 4 miles Avg HR 172 avg pace 8:36 ish
sat - off and well needed
sund - 1 mile warm up at 9:09 avg HR 144 Followed by 5 miles 9:03 avg 162

Goal for this week 49 miles including a 10 and a 17. Obviously no 4's :)

I sensed a lack of confidence in our leader....

Wed 5 - avg pace 9:15 HR 160 tough run. had 3 miles of 164, 164 165 HR and realize i need to be lower
thur 4 - avg pace 8:57 HR 158
Fri 15 on character building legs.

I love it...fatigue

Tues - 10.5 miles
6 in morning 160 HR avg pace
4.5 in evening 162 HR. 8:38. Had a half mile warm up unclocked then ran a 8:00 @158. 8:32 @164 (oops), 8:56 @ 165 (oops i did it again) 9:11 (164). Last mile hurt. Thought i was avg 163 on the middle 2. My legs have hit fatigue. Lets get started.
Wed will be 5 at 9:09 avg HR 161.