yesterday
- run 1:13:47, 13.67 km w/ 5 x 20s strides
today
- long fast run
-- warm up x 2 km
-- 24 km @ 90% MP (ended up being more like 91%, 4:54 average)
supposed to bring a little fuel but i'm out of gels and didn't leave myself time to make any this week. oops. still pretty easy, RPE 6.5. book says this should be RPE 8, but also not to overrun it. hm.
