Did a warm up, then 10 minutes @ LT, 1 minute jog, 10 minutes @ LT. Then went for 60 minutes at a good easy pace. Repeated the workout: 10 min @ LT, 1 min jog, 10 min @ LT. Finished with a cool down. The 4 splits had average paces of: 7:06, 7:05, 7:12, 7:12. I was weaker on the second set, but I've come a long way on this type of workout. I used to really botch the later set. This has been a really good week (for me). About 70 minutes of LT-pace and about 1.2 miles of repetition-pace work. With a recovery this afternoon, I will be getting over 70 miles, which is where I want to keep my weekly mileage around in preparation for STG.
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