Afternoon Walk

Tempo 3 Miles 16/41

9.5mi Hilly Long Run 15/41

1k into Broken K's 14/41

Marathon Plan (Week 11/24)

Started out rough, warmed up but didn’t get easier due to the nature of the run. Felt like mini almost sprints which I haven’t done in a while. Was hard but doable. Knees hurt a bit around 5mi in, weather was so so much better today

1mi warm up at a conversational pace (no faster than 12:05/mi), 90s walking rest

Repeat the following 3x:
----------
0.62mi at 10:35/mi, 60s walking rest

5 reps of:
• 0.12mi at 9:10/mi, 45s walking rest

120s walking rest
----------

0.75mi cool down at a conversational pace (or slower!)

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Monique DeAvilla

1k into Broken K's 14/41

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Afternoon Walk

Tempo 3 Miles 16/41

Afternoon Walk

9.5mi Hilly Long Run 15/41

1k into Broken K's 14/41

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