absoultely great workout tonight! ive never had a workout of this caliber, but i always knew i was capable of it. got out easy and then just opened it up and hit a great tempo run. ran the first 6 miles continuous then stopped to catch my breath before finishing the last 3 miles as a cooldown. splits: 1- 6:46.7 2- 6:08.8 3- 5:54.1 4- 5:44.7 5- 5:41.0 6-5:53.5 (36:08 through 6 miles, 6:01 pace INCLUDING a 6:46 slow 1st mile) some observations: i ran the 8k from 2-6 in 29:20, 5:52 pace, i ran the 4 miles from 3-6 in 23:12, 5:48 pace, ran the last 3 miles in 17:19, 5:46 pace, overall, very happy with the workout and the comfort at 5:40 pace, definitely a great tempo today
ran the final 3 miles slowly (at about 7:15-7:30 pace) for a recovery and 9 total, then ice bath
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