Merry Christmas & Happy Holidays! This weekend I will probably not get to run, but I got a great week of training in before though.
Monday was 6 miles easy @ 9:04 average with burpees, push ups and all kinds of other things afterward.
It was 5 sets of:
.5M EZ (160HR) ~ 8:57 avg
.5M Z2 (170HR) ~ 8:12 avg
.5M Z3 (177HR) ~ 7:45 avg
.5M GMP ~ 7:30 (178-183HR)
10 miles total @ 8:12 avg overall