Thu - Terrain run Fri - Recovery/off Sat - Probably golfing Sun - ROC @ Rotary Camp
6 PM
Running tempo 55:00 [4] 5.65 mi (9:44 / mi) shoes: Saucony Kinvara 2 -Yellow/Oran
15 min w/u Drills 2x10 min t w/90 sec rest 3 min walk 15 min c/d
Averaged 7:56/mi and 7:49/mi for the two 10 min tempo periods. 10k in a week and a half should give me a good indicator as to whether this is too quick or just right.
7 PM
Strength10:00 [2]
Stomach, Chest, Shoulders, Back. Hips were too tight to do any strength work on them, so I stretched them instead.