Lower volume last week but 3 speed specific workouts but the hurt on me.
Monday - speed work and strength training - 5.5 miles
Tuesday - 1 hour easy bike and strength training
Wednesday - Tabata runs, these sucked! It's a 24 minute workout with 4 minutes of hell ~3 miles
Thursday - Easy trail run - 7.75 miles
Friday - strength training, leg specific
Saturday - off
Sunday - Anaerobic threshold for 2.5 hours on the Chubb Trail. Pretty solid outing with my buddy Tommy who kept me honest and pushing on some really tired legs from the day before. Hit the climbs hard -16.5 miles and around 2k of climb
Total - 33 miles ran, 1 hour bike and 3 leg/strenght workouts.
That Sunday run was a bear. My legs were trashed from the first step so to average a 9 minute pace on this trail with mutiple climbs between 200-400 feet is a good feeling. Sometimes its good to just see what you can grunt out.