Total Miles Run = 56.3
Quality Miles = About 20!
Long Run = 11.5 miles but I did have a 13-mile day
Mon: Easy jog day after the half marathon
Tues and Wed: 11 miles each day
Thurs: 2 mile stretch on the bike path x 4; 2 min rest; 7:20 per mile ave
Fri: Stairs (250 steps x 7)
Sat: 10 x 800m; 45 sec rest; 3:30 ave
Sun: 10-mile progressive run down to 7:18
Worst air quality I have seen Fri-Sun kept me inside. Some solid workouts this week!