Training log: Week 6, Virginia Beach Half-Marathon

Sunday: Run 10 miles, at roughly 9:30-minute-mile pace

Monday: Swim 3,000 meters, straight through

Tuesday: Run Sligo-Ritchie hill loop, 4.7 miles at 8:30-minute-mile pace; .78-mile warmup and a .76-mile cooldown (6.24 miles total)

Wednesday: Swim 3,000 meters: 1X1600; 3X400 IM; 4X50 sprint

Thursday: Lift, hard, for 45 minutes; run 4 hilly miles at 9-minute-mile pace

Friday: Swim 3,200 yards (no more 50-meter lanes until Wilson Aquatic Center reopens in mid-September!): 800 free, 800 pull, 200 IM, 400 kick, 200 IM, 400 kick, 200 IM, 4X25 sprint, 4X25 no breath

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