Thursday - 60 min acceleration - HR at 140 for 10 min, 145 for 10 min, 150 for 10 min, 155 for 10 min, and 160 for 10 min, then 140 for 10 min for cool down, then some stretching. Did about 5.65 miles for a 10:37 per mile pace overall (ok... in km for my Canadian buddies, that was 9.09 km at 6:36/km overall).
Friday - weight training and biking
Saturday - 4 x 1 mile at 1/2 marathon pace, in 41:48 (just under 10:30/mile; 6:26/km). I was going to rest each mile but didn't really need it, so I kept on going.
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