9 miles with a 18 minute AT tempo in the middle. Warned up 3 miles then just got right into it, goal pace was 5:30. First mile and a half we were right on 8:10, second mile and a half we were 6 seconds off 8:26 then we finished strong with the remaining time. My watch said that it was 5:39 average but I don't believe that. I know we were more around 5:30. Good tempo, felt super good. Tired afterwards though. 3 mile cool down and weights after. Good day of practice!
|