Longish run with the following scheme: 4X5000m with 1k recovery. These were my splits: 1k 6:11/km 1X5000 4:30/km average 1k 5:25/km 1X5000 4:30/km average 1k 5:54/km 1X5000 4:27/km average 1k 5:52/km 1X5000 4:25/km average A few hundred meters of cooldown for a total of 15 miles in 1:53:00 4:42/km average. One of those training run when everything went as planned, especially because I was alone and even at 7:30am when I started it was already hot.
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