18.0 mi 1:00:00 3:20 /mi

1.25 mi 10:00 7:59 /mi

1 lap jog, 1 lap thunder and lightning, 200 jog, 200 sprint, dynamics, strides, HIIT sprints

18.0 mi 1:00:00 3:20 /mi

Core after

18.0 mi 1:00:00 3:20 /mi

Cross train, run in other post. Weights with Will after

1.3 mi 10:00 7:41 /mi

10 min run, cross train in other post. Lungs hurt bc of sickness. Weights with Will after

Sick

Sick

Sick

Left school early bc of sickness, hopefully back tmrw

8.0 mi 27:30 3:26 /mi

Cross train part 2

3.5 mi 27:30 7:51 /mi

Cross train part 1

1.5 mi 10:00 6:39 /mi

Warm-up 3 laps fast jog/sprint, dynamics, strides, HIIT intervals, core, cross train (different log), core HIIT, core

6.0 mi 48:00 8:00 /mi

10 min warm-up, 5 min jog faster every min until 3200 race pace for last min, 4x60m strides, 12 sets of 200 @1600rp 200 jog with Will, 10 min cooldown, weights with Hashim. Saw Antonio during the workout.

25.0 mi 1:30:00 3:36 /mi

90 min bike, hurdles, core, Golden Basket

6.0 mi 50:00 8:20 /mi

Perimeter warm-up, dynamics, HIIT strides, SingleBee with Alex, core

6.5 mi 50:00 7:41 /mi

40 minute warm-up, dynamics, strides, 2 sets of 40m, 80m, and 120m at 1600 pace for first set and 800 pace for second set, 1 mile down, core

4.0 mi 30:00 7:30 /mi

Half and half, core after

10.0 mi 30:00 3:00 /mi

Half and half, core after

6.0 mi 45:00 7:30 /mi

3 mile tempo not a great time but effort was there

20:00

With @HashimH