because of my inflamed foot, i took a few days off last weekend, but i ran successfully all week. Tuesday was the most interesting: 1km intervals. i did 5, at 4:30, 4:20, 4:28, 4:30, 4:21. hard, fast, and fun.
thursday was also good, 10x400 the slowest 1:44, the fastest (and the last, yay!) 1:35. i felt really tired, burr managed to keep basically within Tiba's recommended time (he wanted no slower than 1:42).
friday's 12km was SO slow and hard and HOT. the culichi sun is really strong now, and i ran at like 10am. bad move.
tomorrow is a 5k race here, and after that i will complete the day's plan by running another 16km.
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