Fast long run interval style. 4X5000 with 1km recovery run and then final 7.2km. These are my splites: 1km 5:55/km 5km 4:45/km + 3" 1km 5:07/km 5km 4:42/km 1km 5:08/km 5km 4:35/km -2" 1km 5:19/km 5km 4:30/km + 4" 1km 5:15/km 7.2km 4:27/km +1" Overall 20 miles in 2:30:48 4:43/km. This is my fastest 20 miler I have ever done in my life. The most important thing I was pushing until the end and I was not slowing down, the last 7km were my fastest ones. I am tired right now and ready for an ice bath but not completely wiped out by this run. I hope to transform this solid training run in a solid race time in a month.
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