Training as of late

Week of September 11-17

Monday, Sept. 11: 5pm, 50' easy stroll in the Endowment lands (11km)
Tuesday, Sept. 12: 5pm workout: 20' warmup, 10' tempo, 5 x 1 mile (5:37-5:35/mile) 20' cooldown. (19-20km)
Wednesday, Sept. 13: 1:30pm, 40' easy run in the Endowment lands (9km)
7:00pm, 57' very easy and slow with Run Group (9km)
Thursday, Sept. 14: 9:30am, 18' warmup 10 x 200m (in 35-34''), with 200m recovery (in 60-70''), 15' cooldown.
Friday, Sept. 15: 3pm, 40' easy in Endowment lands (same route as Monday = 9km)
Saturday, Sept 16: 9:30am, 28' warmup 10 x 300m hill (in 75-68''), with 300m downhill jog (in 90'') 30' cooldown. (18km)
Sunday, September 16: 10am, 90' at 7-7.5'/mile progressing to 6:50/mile pace for last 20'. (21km)

Weekly total: 107km