ELEVEN 1 - 3 (33.7)

Thursday 1

Recovery day

Friday 2

Morning flow: hot tub

Easy 4

Time 35.22. Average pace 8:49. Elevation 217. Average HR 155. Best mile 8:33. Z2 40%. Z3 55%.

Saturday 3

Today was the last long run before Vegas. The training called for an easy 10 miler.

Pre run flow: MR quads, hamstrings, and calf. LMLS and drills.

Long Run

10 miles. Time 1:27. Average pace 8:46. Elevation 307. Average HR 149. Best mile 8:33. Z2 66%. Z3 31%.