first 4.35 miles in racing flats for warm-up and time trail. rest of the miles in 1540's. total time 1:38:42. goal for time trial was 5K in 10 K goal pace. didn't quite make it but it was 64 when I started the run adn 69 when I finished the time trial and 73 when I finished the run. splits 9:24 warmup the 5K 7:41.3, 7:41.5, 7:54.7, 0:46.2 for 5 k of 24:03.7. my GPS got the time trail in 24:06. at 4.35 miles I changed shoes, ate a GU and drank some gatorade. remainder of the splits (from 4.1 on) 9:57, 9:39, 9:22, 9:12, 9:08, 9:02, 8:56. average heart rate 131.
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