6-7 weeks

12-Jul

3 m

7 m

4 m

14 m

M: 1 mi warmup 3 mi@ 10min pace w/1 incline
W: Standford Dish 6.55 mi@12:32 min pace, rolling hills
F: Hills workout, 2.15 mi 20 min
Sa: Long run at Sawyer Camp, 8.14 mi @ 10:45 pace.
Total: 21 mi

19-Jul

5 m

5 m

5 m

15 m

M: 1 mi warmup, 2.5X1600 @ 8:50 pace w/800 jogs between.
W: 0.5 mi warmup, 20 min hills workout, 2.2 mi
F: Standford Dish 6.55 mi, rolling hills
Total: 13 mi

long run with rolling hills

Didn't expect the tough rolling hills.
Really slow
But it's fun to play with the new watch.

Stanford Dish

4-5 weeks

28-Jun

3 m

6 m

4 m

13 m

M: Speedwork
T: ?
W: run/walk 6 mi 65 min
Th: Road run 4mi @ 12:20 pace
Total: around 14 mi

5-Jul

4 m

4 m

4 m

12 m

M: Speedwork 3*1600 at 10:00 pace, w/ 800 jogging
T: Track Dynamic Drill
W: Road run 3.5mi @ 11:40 pace
Total: around 10.5 mi (with weekend hiking)