Monday, Jul 10, 2017 thru Sunday, Jul 16, 2017
| Day | Miles | Pace | Description | Link |
| Mon | 5.8 | 8:27 | Richmond cycle day 1 | strava |
| Tue | 9.0 | 7:20 | 9 w/ 4 tempo | strava |
| Wed | 12.1 | 7:51 | 12 MLR | strava |
| Thu | 5.8 | 8:31 | Recovery slog | strava |
| Fri | 10.0 | 7:45 | GA 10 with a 🐝 sting. Under the eye. TWICE | strava |
| Sat | 6.1 | 9:50 | Recovery miles w/ C | strava |
| Sun | 17.0 | 7:47 | SLR w 3 @ MP | strava |
| 65.8 | 8:03 |
Mon July 10th
Workout: Recovery miles
Notes: Day 1! 5.8 recovery. Really easy. Went 15 day before for first time since Eugene.
Tue July 11th
Workout: 9 with 4 tempo
Notes: 4 tempo miles @ 6:30, 6:25, 6:25, 6:25. 75temp, 67 DP. Felt sluggish out there. Thought that 6:25 would be a good pace given the summery conditions. Looked back at this workout from last cycle and I did the 4 tempo in the 6:40s so that has to be encouraging. I'd love to go sub 1:23 at the Detroit half in October. Ways to go!
Wed July 12th
Workout: 12 MLR
Notes: 80 temp, 70 DP. Really muggy out there. Took it extra easy first few miles because of the tempo workout yesterday. Gradually warmed up and had a good amount of miles (7) in the 7:27 - 7:40 range. Hydration levels pretty good. Lost 7 lbs water weight out there though. This summer's going to be fun.
Thurs July 13th
Workout: Recovery miles
Notes: Whew. Doozy out there. 80+ temp with 72 DP. Very easy recovery miles.
Fri July 14th
Workout: GA 10
Notes: Downright miserable outside. 81 temp, 75 DP. Got in about 6 miles at aerobic effort. Got stung by a bee. Under my left eye. Twice. That was pleasant.
Sat July 15th
Workout: Recovery miles
Notes: Easy 6 recovery miles with Christine.
Sun July 16th
Workout: 17 SLR
Notes: 17 SLR w/ 3 @ MP - may be the most pleasant day for awhile. 75 temp, 62 DP. 7 easy, 3 aerobic, 3 MP (6:48), 4 easy. Wanted to get another mile of MP, but IT band was giving me a bit of discomfort. Solid opening long run to wrap up week 1. New MP will be between 6:45 - 6:50 for now.
