AM run before church outside. 4am start 31 degrees and a little windy. 1.25 mile laps around high school. 2x10K
3.75 mile warm up: 8:48, 8:58, 8:59, 6:49 (0.75 mile)
10k 42:55: 6:39, 6:48, 6:55, 6:51, 7:07, 7:11, 1:22 (0.2 mile)
3.75 mile recovery: 9:21, 9:32, 10:03, 6:53 (0.75 Mile)
10k 50:04; 7:42, 7:58, 8:02, 8:27, 8:22, 8:11, 1:20 (0.2 mile)
pm run outside. 43 degrees: 1 mile warm up 8:29. 5k 20:46 laps 6:22, 6:51, 6:52 0:41 (0.1mile) |