2x10k at target pace of 6:30-6:40/mile with warmup and cooldown. Ran out along 20th East to 45th South, then down to 5th East, then up to and around Liberty Park, with cooldown back up the hill on 9th South (not the best cooldown, FYI). Splits were as follows: 1st 10k (started at 21st South and 20th East and ended at 45th South and 5th East): Mile 1: 6:32 (163 bpm) (ascent 516; descent 748) Mile 2: 6:34 (167) (a 147; d 118) Mile 3: 6:21 (170) (a 72; d 88) Mile 4: 6:33 (168) (a 56; d 102) Mile 5: 6:20 (164) (a 52; d 148) Mile 6: 6:29 (165) (a 73; d 91) Last 0.2: 6:53/mi (oops) Total: 40:15 2nd 10k (started at 45th South and 5th East and ended with almost 1 lap at Liberty Park): Mile 1: 6:32 (160) (a 680; d 681--that can't possibly be right) Mile 2: 6:28 (168) (a 62; d 68) Mile 3: 6:32 (168) (a 107; d 72) Mile 4: 6:28 (174) (a 94; d 128) Mile 5: 6:26 (173) (a 114; d 107) Mile 6: 6:12 (177) (a 102; d 135) Last 0.2: 6:20/mi (177) Total: 39:55 The first couple of miles of the first 10k were harder than expected--they didn't really hurt, but I had expected it to feel relatively easy and it didn't. It required focus to keep the pace, which felt solid but doable. The last mile or so of the second 10k felt pretty hard. The "cooldown" going up the 9th South hill from Liberty Park felt lousy, and I was pretty spent when I got home. As I was stretching, I realized that because I cheated and slipped in Sunday morning's run into last week's mileage, my actual mileage for the past 7 days was just over 60, which is the highest mileage I've run in a week in over 3 years, and 4 of those days were hard workouts. That, plus the fact that I didn't get out until after 7 this morning and it was warm and muggy, may explain the overall fatigue I'm feeling. I'll take it easy the rest of the day and tomorrow.
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