Jan 4

[i am party]

2 miles

[Fast Eddie]

8K-ish


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[DrT(weekendwrAcur)]

8km interval run on trail.
Intervals were super, was feeling awesome and exceeding my targets on most of the five 3-minute efforts.
3rd day in a row running trail and 7th day in a row with a workout (including road bike on my last ‘off’ running day).

[Loco Coyote]

I did a double workout--not just double run--re: Norwegian system. Trying something new. Twice a week during base phase they do some tempo reps (more marathon pace) in the AM and then later do shorter faster reps (10K pace). I'm starting out real easy, and did 3X 5 minutes in the AM and 5X2 minutes on the treadmill PM. And the afternoon reps were slower than 10K, only getting to threshold on the last one (the elites do something like 6X 5 minutes AM, and 20X 200-400 PM).

Yesterday I felt it (7 miles in 8:30s pace)! Today I have to do it all in a single workout, so I'm already going to be off script on just the second day of this. However, I'll get in about the same amount of work.