Today, I ran the Wapello 5K in 23:32, which I am very pleased with. The last several 5Ks I've done have not been very fast. Either I haven't been in great shape or coming off injuries, etc. This one sets me up for some good things later in the summer/early fall.
Miles: 1 -- 7:23. 2 -- 7:45 (15:08) 3 -- 7:39 (22:47). .1 -- 45 (23:32)
Miles for week -- 16
Plans for next week (early morning) --
Sunday: 1 hour.
Monday: Off
Tuesday: Half-mile warmup. 10x400 in 1:43 (shooting for 1-minute rest). Half-mile cooldown.
Wednesday: Easy 3 (up at CJ)
Thursday: 4 (steady state)
Friday: Off
Saturday: Jog to threshers. 5x"800" loop in 4:15-4:20, two minutes rest, Jog home.
Sunday: Easy for an hour.
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