10AM: Part 1 of double. Workout is 10-12mi. w/ 5 mi. moderate and 5mi. MP -5to10sec. Ran over to fairgrounds/school track and did laps. About 35 degrees and sunny with a slight wind this morning.
Splits: Moderate -- 7:36, :05, :02, :07, 6:44, MP-5to10 -- 6:17, :18, :15, :19, :15, CD jog back home
11.18 total - 1:16:36
3PM: Part 2 of of double. Workout is 10-12 mi. w/ 6x1k LT w/ 3min. mod. jog between. Same course - ran over to school track and ran loops around fairgrounds and the track, It was about 45 and sunny - very nice! The moderate miles were okay, but the k's were tough - It was tough to get the legs moving after this morning's run (I think that was the point) 1k reps were supoosed to be in the 10k pace range:
3:43, 3:34, 3:37, 3:38, 3:38, 3:35 - looks like that's about a 5:36/mi. pace avg. Close enough I guess - they were pretty hard, but sustainable at a fairly level effort level.
10.4 mi. total - 1:12:36
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