Long run with 4X5000m intervals at MP (4:30/km) with 1000 recovery run 1 minute slower. At the end I was in decent shape and not too sore, I added another 1k recovery plus a 3000m at MP. These were my splits: 1k 6:21/km 5k 4:30/km average pace 1k 5:18/km 5k 4:30/km average pace 1k 5:24/km 5k 4:29/km average pace 1k 5:19/km 5k 4:28/km average pace 1k 5:31/km 3k 4:29/km average pace I did 17,4 miles in 2:10:57 with 14.3 miles at MP. Overall I felt really great. It is also a great excuse to have a nap in the afternoon.
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