5.5 miles in about 43 min. 1 mile ez (8:34pace) 4x40sec at 8 degrees with 40 sec rest, then 8x 1:40 at ~6:22 pace. I ran the first four at 6:22 and then numbers 5 and 6 at 6:15 pace and then finished up back at 6:22 pace. I wanted to see how the last two would feel if I speed up a little in the middle. For the most part I cruised right through these. At the end of a rep, I'd hop off and slow the 'mill to 8:34 pace and then run for 1.5 to 2 min. I'd hop off, ramp the speed back up and then jump on. it's kind of fun, I picture the roadrunner, hopping in the air and getting his legs spinning before he hits the ground :)
Kia Kaha
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