M: 3x2k 4:09 avg 160 BPM
Th: 2x3k 4:23 avg 160 BPM
Su: 5 Mile race 30:45 169 BPM
Volume 5:45, 1x lift. Up and down week, monday felt great Tu-Fr were marred by a stressful work week and an on and off stomach bug. Felt good by the weekend. Race was in sloppy conditions post tropical storm and there were big puddles all over the trail but honestly since their was no wind, the temperture was cool, and the footing was decent I don't think it really slowed me down much. So went from a 4.75M TT in 30:25 (6:24/M) to a sloppy 5M race in 30:45 (6:09/M) about 7/8 weeks later, the last 5 weeks were 3 workouts per week. Seems like a decent progression, and it feels like there's still some meat on the bone in terms of pushing up the overall and Sub-T volume. The thread hasn't really caught on, and I don't feel like I have a ton to add to the discourse, so I probably won't post for awhile. Cheers.