15 min w.u. 3-4 mile tempo between HMP and MP, 3 mins rest 8 x 30 secs on, 1 min off 10 min c.d.
Hit the treadmill because I didn't want to think about pace - entire run at 1% incline. 15 min wu at 6.4 mph, then 4 mile tempo: 0.5 mi @ 7.6 mph, 1.5 mi @ 7.7 mph, 1 mi @ 7.8 mph, 1 mi @ 7.9 mph so AP was 7:43 min/mi, then on's were: 9.5, 9.6, 9.7, 9.9, 10, 10, 10, 10 MPH so AP 6:06 min/mi, 10 min cd @ 6.8 mph. 8.9 mi in 1:13:13. I cried during the wu, then the tempo began feeling easier than expected, I kept running into the handle bars so kept dropping the pace. I was really surprised how easy the 30 sec ons were, I think bc of doing strides every week. I finished feeling like I could have run the whole workout faster, which was nice. I am very happy about this run.
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