The daily log of Duncan Hopkins for Friday, June 14, 2019



: 8.00 Mile(s) : 00:50:41 : 00:06:20.12 /mile : Hoka Clifton 5 #1 Grey : 0.0

Daily Note

2mi warmup, 5mi workout, 1mi cooldown. Workout was 3200m@M(5:35-5:40) right into 3200m@T(5:20-5:25), 400m walk, 2x(400m@E, 400m@R(70ish)). Splits were (5:30, 5:33, 5:21, 5:17), (67, 64). Tempo bit didn't feel great. Probably should have focused on running 5:40s for the M-paced stuff and 5:25s for the tempo part. Still "getting back into it." 400s felt good. Felt really smooth on those. Gotta keep up at least a smidgen of speed. Plan the next few weeks is Freshburst on the 29th and Firecracker on the 4th. Hoping to take the W at both. Probably gonna do two workouts next week, intervals on Tuesday and a tempo on Friday similar to today. Then a shorter workout the Tuesday after that. Going down to 70-75 next week.