Back to training for a week.

Sunday, January 23rd
rest

Monday, January 24th
6M easy at Mountain view... first 2.5 miles with Tabb, last 3.5 alone. Very cold morning so the pace felt solid, but I only ended up averaging 7:40. Definitely a more intense run than 7:40 pace should have been though?!

6 x 30-30

[30' double on bike w/ 20 x Around the World Core]

Tuesday, January 25th
[30' AM double on bike w/ 2 x 30" H-Core]
warm up drills + 25' warm up + 2x20m neuromuscular drills
3 x 2M @ 6:22 (60-75" recovery)-- I ended up running 3k loops (some amount shorter.. not sure by how much) through a neighborhood and took closer to 90" rest as opposed to 75". Times came out to 10:57, 10:56, 10:53. Definitely pushed myself today but I felt strong anyways. Good workout.

Wednesday, January 26th
rest day.

Thursday, January 27th
warm up drills + 3M warm up + 2 x 20m neuromuscular drills
5 x 800 @ 3k goal pace (400j recovery) + 4 x 150 build-ups (250j recovery) Totally scratched this workout after the first 800. Not sure if it was the cold weather, Tuesday's workout, or just my fitness, but there was no way I could've completed the workout as planned. Jake was great, though, and adapted it perfectly. I definitely lost a lot of confidence this morning, but I'm glad I still got in a fast workout. Details:
800-2:47 (4:19 rest), 400- 78 (2:28 rest), 200- 35 (1:58 rest), 100- 14.6 (1:09), 100- 15.5 (1:40), 200- 35 (4:20), 200- 35 (1:03), 100- 15.5 (1:28), 200- 35 (1:32), 100- 15.4 (3:00), 600- 2:00. 3k altogether averaging 5:02 pace.
800, 400, 200, 2 x 100, 2 x 200, 100, 200, 100, 600 + 1M cool down + 10 x 15" hill sprints

Friday, January 28th
13 mile bike
1 mile easy run

Saturday, January 29th
80' easy on the streets in Houston with Jake

Weekly Mileage Running: 32M.
Total Number of Runs: 5.
Total X-Training Mileage: 8M.