FT Flat Half Training Week 2

Workouts: 

Monday: Easy run 3.0 miles (13:07 pace) + bike trainer 2.7 miles (16.1 mph, 73 rpm) + Yoga for Runners (25 min)

Tuesday: Swim 1,000 yards + NROLFW HIIT/speedwork run 2.1 miles (11:46 avg pace)

Goal: Warm-up 0.5, 4 x 90 sec @ <8:30 with 90 sec recoveries, cool-down 0.5
Actual: 
Warm-up 0.5: 13:18
4 x 90 sec intervals: 8:10, 8:22, 7:48 (!), 8:42
4 x 90 sec recovery: 15:31, 17:42, 14:47, 16:10
Cool-down 0.5: 12:10

I was fully walking the first 30 seconds or so of each recovery, but mostly hit the right paces (the last one had some hill), and I got under 8:00 for one!!

Wednesday: Speedwork run 6.0 miles (12:06 avg pace)

Goal: Warm-up 1, 3 x 1 mile @ <10:45 with 0.5 recovery, cool-down 1
Actual: 
Warm-up 1: 13:03
3 x 1 mile: 10:54, 10:32, 10:49
2 x 0.5 recovery: 13:42, 15:34
Cool-down 1: 12:40

Granted, I deliberately chose a not-flat route, but that felt hard. 

Thursday: Rest day

Friday: Easy run 3.0 miles (13:18 pace) + Hip Opening Yoga (25 min)

Saturday: Long run 9.0 miles (13:11 pace) - That was supposed to be a minimum of 10, ideally 11 - 12, but couldn't talk myself into finishing it. Both the speed and distances that I'd like to be relatively comfortable, both for another half PR and potentially piggybacking off this training cycle to do a full in the cycle, are feeling incredibly challenging. 

Sunday: Run 2.15 miles (12:30 pace) - To pretend I can make up the shortage from the previous day.

Total swimming: 1,000 yards

Total biking: 2.7 miles

Total running: 25.25 miles

With an off mood and anxiety flaring up this week, didn't feel up putting energy into the NROLFW workouts (will pick back up this week), but did some yoga instead.