3.5 mile warm up 7 mile MP tempo @ 5:32 avg 2.5 mile cool down Splits for the tempo went- 5:37, 5:33, 5:30, 5:41, 5:30, 5:31, 5:20 This course is honest if not challenging as it rolls and has some tough climbs. I was happy to see the second mile was a 5:33 because when we were going up that hill I thought I was moving like a snail. Overall I'm happy with the results. Splits were actually a little fast for the couse. But the effort was pretty solid too... no relaxing. I feel I'm in a litte rutt of sorts. The legs seemed so much swifter about two weeks ago. Now I've got the heavy, choppy leg stuff... Hope to sharpen things up in the next month and feel the spunk again.
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