7 miles in 4617

J

3.5 runs under 630miles

Gotta get down to them 6 min miles !

More .5s

Lifted and then did sprints. Was wearing my Nike frees so I was worried. Ended well started with 10 then built up to 10.5 finished at 10.7 and last .15 were at 11. 750 cals

Outdoor run then treadmill .5s

Ran outside for 3 miles and did some easy sprints. Got rained on so I came back and did 10x.5s for average pace at 10mph for 810 cals total.

1:35:55 half marathon going for sub 1:30

Happy with my time but my real goal is to do a sub 130. Seemed to have gained a bunch of weight following the race as I just weighted 190. Have a month to cut and train

5 miles in 3248

Pace was 6:33 finished with 750cals

4 miles in 25:48 600 cals

Not bad run now trying to get 400 more cals to get 1kbtotal