10.02 miles in 1:14:11, 7:24/mi, w/ 3 mile treadmill warmup, 2 x Drills (partial), 5 x 1K @ 5K pace w/ 2 min rest (5:51/mi, 5:54/mi, 5:39/mi, 5:39/mi, 5:52/mi), 3 mile treadmill cooldown, & stretching. Cool temps and painful left shin steered me towards the treadmill today. Unfortunately, I hit the limit of my El Cheapo brand K-Mart special 10+ year old treadmill....it couldn't hit close to 5K pace, so after the warmup, I was forced onto the roads. Compared to the repeats on the nice hotel treadmill last week, these felt like torture. Yes, double the length, but they really put the hurt on me. Guess I'm just glad they're done.
| 