AM - 5 miles.
PM - 14 miles. LT Efforts: 4 x 8 minutes (10mi-10K effort, 3 min easy recovery ~6:50/mi). Segment paces for the 8 minute efforts were 4:56, 4:56, 4:54, 4:51 per mile, resppectively. 3 up w/ Andrea, 3 down. Tempo loop.
I don't know if this was closer to 10 mile or 10K effort... but I'll find out the answer to that question this weekend! I'm going to cut down the miles this week and just do a light fartlek-type workout on Thursday. Ten miles is probably the distance I'm best suited for at the moment, so this weekend will be a great opportunity to see where my fitness really stands.
This was back to more of a straightforward LT session (instead of the kind w/ the 1 minute surges) because of the race this week. This type is easier and a bit shorter :-) I'll go back to the shuffle sessions after Cherry Blossom.
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