Demons

Ran the 5k workout in a race in Moorhead on Saturday with the intention of running all but the last three laps at threshold and the remaining somewhere close max VO2. Dirty double next week at conference. I want to improve on last years 8th place finish on Friday in the 10k, but I think the field will be a little better than last year.

Mon. 60 mins - 8.5 miles
Tues. 35 mins to the track then 5 laps in 90, 83, 77, 75, 75 and short cooldown - 6.5 miles
Weds. 15 mins warmup, 1x1600m, 2x800m, 1x1600m, (5:04, 2:28,2:28, 5:08) 25 minute cooldown - 8 miles
Thurs. 53 mins - 7.5 miles
Fri. 43 mins - 6 miles
Sat. a.m. 25 mins (treadmill) - 3 miles
p.m. 15 minute warmup, 5k (84, 83, 81, 82, 83, 84, 83, 83, 80, 40, 78, 79, 80) 17:07, 15 minute cooldown - 7 miles
Sun. 60 mins - 8.5 miles

55 miles

April: 276.5 miles