Same route as yesterday, but different approach. To keep sharp I burried 3 x 8 minutes with 8 minutes continued running. I wouldn't call it recovery jog, but more like a return to approximate M-pace to slightly slower than M-pace. At the time the 8 on felt about what it would feel to go slightly faster than 1/2 M pace. The duration of these 3 bouts, plus the 2 8 minutes recovery between covered approximately 6.15 miles. The warm up was about 1.5 and the cool down was about 1.75.
Warm up in 11:23 (7:35s). 3x8 minutes on with 8 minutes between in 40:56 (6:39s) and the cool down in 12:33 (7:10s). I thought this was a very solid, quality sharpness workout going into the 1/2 marathon this weekend. It gave me some confidence without putting any real strain on my body. I felt very good throughtout the run, never really ever feeling tired. Total run time for 9.4 was 1:04:53 (6:54s).
Cumulus - 117.2 | 