The daily log of Stan Melkumian for Tuesday, February 28, 2023

Tempo + HS


: 12.00 Mile(s) : 00:00:00 : : Saucony Freedom 3 Grey/Blue I : 0.0

Daily Note


1 mi. WU
8 mi. tempo @ 5:51 pace
3 mi. CD w/ 4 x 30s HS


legs: 3 x 10 calf raise, RDL, db swing, jumping split squat, squat, walking lunge

Lots of quality work this evening. 50°, sunny, dry, and windy from the southeast made this tempo very challenging. Hit 5:46, 5:45, 5:47, 5:53, 5:50, 5:47, 6:00, 6:03. Miles 4, 5, 7, and 8 were directly into the 10 - 15 mph headwind. Some weird and mixed feelings about today, since physiologically the pace I was running was very manageable, but mentally the wind made me work much harder. A tough one to do alone and into the wind, but nonetheless happy to get a strong effort in on a decent weather day. Hill sprints after were great as usual. Liking that I can really get the legs turning over quickly even when tired, something I felt come to me more naturally in the 3K this past weekend. Looking forward to continuing building a powerful aerobic engine and quick turnover these next couple of weeks.