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- run 53:21, 9.73 km
T+DI 160. took it easy because tomorrow is 15 miles.

- tempo
-- warm up
-- 15 min, 10 min @ HM pace (3.51 km, 2.34 km)
-- cool down
T+DI 147, pretty hot but less humid. kicked up the intensity on the intervals, average pace was around 4:16 for the first one and 4:18 for the second. that's down closer to sub-1:30 HM pace (4:15). bit by bit.

- run 2:19, 22.08 km
T+DI 160+ but it's partly cloudy so at least we didn't have much direct sunlight to deal with. ate two cereal bars and drank a small gatorade (and some water) and was thirsty by the end but never crashed like last week. legs tired now but not too bad. we hit 14 miles short of home and walked the rest of the way.

definitely a PR for weekly volume, 69 km (nice).

tuesday

- tempo
-- warm up
-- 2x 10 min @ HM pace (2.3 km, 0.9 km)
-- cool down
so hot, only made it a bit over 4 mins into the second rep and just did not feel like a good idea to push through. when it's this hot and humid out i need to either dial back intensity or duration.


yesterday

- run 1:09, 11.23 km
T+DI 160 but felt fine. i think the crash on the weekend long run had as much to do with calories and, to a lesser extent, fluids as the heat. got to just start bringing more food and water with me on those.

- hills
-- warm up
-- 6 x (hill run @HM pace; jog down rest)
-- cool down
T+DI 160, very humid. did not manage to finish the last hill rep, stopped a couple hundred meters early. total distance ~8.8 km.

last night

- run 40:01, 7.76 km
so humid, jesus. T+DI was like 150.

- run 58:45, 9.57 km
raining. nips got a little chafed!

yesterday

- rest, partly because legs were tired and partly to convince fiancée that it's okay to rest. she's getting very into training. we did go for a short, steep hike.

today

- tempo
-- warm up
-- 2 x 10 mins @ HM pace, 5 min jogging recovery (2.30 km, 2.29 km)
-- cool down
successfully woke up and ran before work. heel felt good, took it slow to warm up. splits for the second tempo segment weren't great for the first two km but i had plenty in the tank to kick and get the overall distance up to almost equal the first segment. there were steeper climbs on the second segment, as well.