Weekly Workout (7/1-7/7)
Monday (7:00pm @ AMCMS)– Speed work! 1200s
- Lower Mileage: 1200m x 3
- Medium Mileage: 1200m x 4
- Higher Mileage: 1200m x 5
Wednesday (7:00pm – Harvey Washbangers) – Tempo Run (25-30s slower than 5k pace) – Paddle Routes:
- 4 miles: Route Map (https://bit.ly/paddle4_0) | GPX (https://bit.ly/paddle4_0gpx)
- 5 miles: Route Map (https://bit.ly/paddle5_0) | GPX (https://bit.ly/paddle5_0gpx)
- 6 miles: Route Map (https://bit.ly/paddle6_0) | GPX (https://bit.ly/paddle6_0gpx)
Saturday (7:00AM – Harvey Washbangers) Long Run – Keel Routes
- 4.9 miles: Route Map (https://bit.ly/keel4_9) | GPX (https://bit.ly/keel4_9gpx)
- 6.38 miles: Route Map (https://bit.ly/keel6_38) | GPX (https://bit.ly/keel6_38gpx)
- 9.38 miles: Route Map (https://bit.ly/keel9_38) | GPX (https://bit.ly/keel9_38gpx)
- 12.14 miles: Route Map (https://bit.ly/keel12_14) | GPX (https://bit.ly/keel12_14gpx)
Breakfast on Saturday will be at Torchy’s.