PREFONTAINE

1025G075

Mass run.  Ran 5 miles at 9:35 AP in 47:59.  Walked and then ran another 1.5 miles at 9:53 AP in 14:50.

Returned home from Mass today.

1026G076

7.01 miles at 9:05 AP in 1:03:41.

Ran 7.01 miles at HMP + 7 seconds; thus a 7 mile Tempo run.  Ran 9:05/mile AP while going for 9:26s (MP). Easy Effort and I suspect I am more fit than VDOT 38.

Am changing tranining intensities to VDOT 39 which has MP being 9:07 and Easy Pace being 9:01-10:00 and this workout today feels like that's about where I fall.  Today was an Easy Effort - not a Tempo effort.  Thus VDOT 39 is 7 miles today at MP.

https://connect.garmin.com/modern/activity/826646271

1027G077

13 miles at 9:29 AP in 2:03:15.

Splits at 9:20-9:34 and thus 14 second spread.  High consistency.

Canal Trail.

Ran 13 miles at MP + 22 seconds (scheduled was 13 miles at MP + 30 seconds).  Have changed to VDOT 39 training intensities at this point.

Will have to get the splits off Garmin.  Last 1.5 miles a bit difficult.  Last time ran this distance was April 26th, day Chad died.

A good run.

Have had a good two weeks and have trained consistently and done the three weekly quality workouts on schedule with additional runs.