Sun: jog 3 miles with Sumo, bike to the pool, 1,000 meters total, bike home. Easy day follow hard run on Sat.
Mon: Due to lightening, Sumo kept me up half the night so I sort of slept in. Still got in a total of 6 easy, then 3 more with the dog when I got home late.
Tues: 2 mile jog with Sumo at 5 am, then after an early morning class I went back to the treadmill for 3 miles- including 4 x 3 min at 9 mph. After work did some short sprint work with the kids running program- another 2 miles total.
Wed: 3 miles with Sumo, then 4 x 1 mile in 6:24, 6:19, 6:20, and 6:12 with 2 min recovery. 1 mile cool down.
Thurs: 3 miles with Sumo, then LSD run of 13 miles. PM: 1000 meter swim
Fri: easy 3 mile jog- tired
Sat: 3 mile jog with Sumo, then 8 x 800 in 2:57 with 90 sec recovery
In Sept and Oct I averaged 2:53 and 2:52 for 6 x 800. My two fastest today
were only 2:55.
Total for the week= 54 miles. This was a good week with the extra long run on Thurs and actually 3 interval workouts.