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 :)
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I'm impressed 44.5 miles not to shabby. Thats big volume and I can't wait to see how well it pays off after this big week. After next week with a little recovery and yes one speed day you'll be hitting all time low hrs with faster speeds. I'm getting all fired up just thinking about it.
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