Last week I ran 100km exactlyish! And the week before, 53--100% is the new 10%. The gory details:
Monday: 3 mile tempo (which felt awful) plus warmup and warmdown in the am / 10km easy in the pm.
Tuesday: 13 km with some fartlek intervals
Wednesday: 7.5km easy
Thursday: 16km with this pyramid track workout 600, 1000, 1600, 1000, 600 and 4x200. The 4x200 trashed my legs.
Friday: off
Saturday: 10km easy
Sunday: 35km. A boring long run to Coney Island. Running along Kings Highway is not exciting. Lots of crazy diagonal intersections with long waits, all in boring/sketchy outer Brooklyn. But what a gorgeous day!
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