plan was for 13 miles and to do 2 three mile segments "no slower than 8:30 pace". I ran the first segment from 3 to 6 miles going 8:05 pace. The last 45 seconds or so I did slow but that is ebcause I had been running at about 7:50 pace for a few minutes. The second segment I shortened to 2 miles because I was having to go near full effort to hold even 8:35 pace. Before the half-way point I decided to run more than 13 and see if this workout would give me a half marathon PR and it did! my watch said 1:56:09 for the half but that was my time for the 13.15. here are the details: total time 1:56:09. splits 9:24, 8:57, 8:57, 8:05, 8:06, 8:04, 9:38, 9:14, 9:03, 8:22, 8:30, 9:28, 9:02, 1:20 average heart rate 135 average pace 8:50.
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