Medium Workout with Paul and Logan. I figure that by training with them, I can get first dibs on autographed Olympic stuff. Or at least some autographed used socks. We'll see. We did the Logan Loop plus a half mile cool down at the end. We started out with some warmup miles at around 7:10 ave pace. The hard part consisted of 10x2 min at CV pace (goal for me was 5:50 pace) with 1 min rest at 7:30- 8:00 pace. That was followed by 10 striders of 20 seconds. I didn't feel 100% but tried hard to not slack off. Paul and Logan would put about 100 meters (or more) on me each interval and every other one, they would turn around on their recovery min to let me catch up. That gave me a good reference to see if I was slacking. I started out too hard on the first one, but it did have a bit of downhill too. I went: 1. 5:30 pace (part downhill)
2. 5:57 pace (slight uphill)
3. 6:14 pace (~1% uphill grade)
4. 6:30 pace (more uphill)
5. 5:53 pace (flat)
6. 5:44 pace (flat)
7. 5:50 pace (flat)
8. 5:52 pace (flat)
9. 5:50 pace (slight down)
10. 5:46 pace (slight down ~20 feet over the two mins) Overall, the workout was tough then add the striders after and my legs were lead. It feel good to get a good effort in though. This should be the start of a good week. T- 1:19:11 (11.56 miles) (6:50 ave) -168 ave -183 max
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