Good 5K x 2 Workout

Week of Sept. 15 ~ 21
72km / 44.7 mi.

Monday
3:30 - 12k in 1:07:50 - 36:26/31:23 @6:04/5:14 per km.
No school, easy day.
25C/77F, 60%
57.4kg

Tuesday - Weights and core at the gym.

Wednesday
3:30 - 5.5k with kids - included 5 x 500m hill at moderate pace.
7:30 - track workout. 11.4k with 1600, 1000 x 2, 800 x 2, 400 x 2.
6:24, 3:46/42, 3:05/05, 88/91(jog/walk from 3:00 down to 1:30 in between).
Good workout, ran the 1000s hard, eased up on the 800s and 400s.
Abt. 24C/75F
58.6kg

Thursday
3:30 - Intervals with varsity girls. 7.1k with 400 x 2, 800 x 3, 400 x 2.
Cruising pace at about 94 for 400s, 3:23 for 800s. (1 min. after 4s, 1.5 min after 8s)
26C/79F, sunny
57.5kg

Friday
12:00 - Weights and core at the gym.
3:30 - 12k in 1:11:52 36:45/35:06 @6:07/5:53.
Easy, legs tired.

Saturday
Am - running around the 5k x-country course, including up/down an 800m hill 3x, but won't count this, as i was mostly standing around.
Our top 3 boys all ran in the 16:40s, on a course with two big hills, so quite good.
3:00 - 14k with 5k x 2 fairly hard: 21:27 and 21:25. 6:00 walk in between. This was good, as I expected to run 22:30 or over. Didn't look at the 1000m splits while running.
22C/72F - cool!, 65%, cloudy
57kg

Sunday
1:00 - 10k easy in 59:50.
26C/79F, sunny.                                                                                                

Looking forward to the 5,000m time trial on Wednesday.