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« on: September 06, 2018, 10:55:57 am »
- run 7.4 km in 38:58
- stretch
very humid tonight although not too hot. hit 49.7 km in the last seven days, lol. moving in the right direction. i think i need to be heading toward 4x8-10, 1x12-15, 1x6-8, something like that. on the low end that'd be 50, on the high end 63. the long run and the short run and two of the medium runs done at easy pace (>5:10 or even 5:30), two medium runs done with some form of fartlek or tempo or speed work incorporated. my next major trip is in november, although i'll be in the mountains a couple of times in between now and then.
ETA: days when i play ultimate would count as speed/tempo days because of the nature of the game. would just need to tack on a short run before or after to hit the distance target.
tests coming on 29 september (3km time trial) and 27 october (5km time trial, shooting for 19:00). let's go.