Weekly running plan and data - Wednesday, July 12, 2017

• Last week distance: 25.6 mile
• Avg. pace: 9:56 min /mile

Goal achieved last week

1. Reached the goal of 5 workout days of running (total 3 miles with pace below 12 min/mile).
2. I maintained the total distance 25 mile and average pace 9:56 /mi
3. It's not an easy week. Ivan was back from China. I got attcked by Texas ants and had an emergency visit.

Goal of this week:

1. 5 workout days of running (total 3 miles with pace below 12 min/mile).
2. Increase the total weekly distance to 30 miles

Training paces based on 5K pace
http://www.runnersworld.com/pace-calculators/training-paces
Easy Run--------------------10:33 per mile
Tempo Run------------------8:49 per mile
Maximum Oxygen---------7:57 per mile
Speed Form-----------------7:22 per mile
Long Run--------------------10:33 - 11:52 per mile
Yasso 800s------------------4:05 per 800 meters