PM - treadmill long run. This cursed 10k that was supposed to happen on Feb. 8th and was already postponed for today because of weather, had to be cancelled due to weather - there is about a quarter inch sheet of ice on everything from last night and 3-5 inches of snow is supposed to be coming on this evening. The workout was going to be an integrated long run with that race somewhere in the beginning to middle of the run. That turned into a 2 hour TM run at the house :(
Set it on 7.8 mph and increased up to 8mph for 8miles, and into the 10x3:00MP (minus5-10sec) w/ 2:00 jog. Did first 5 at the goal pace - 9.5mph, and cut back to 9.3mph for last 5 to finish the workout within appropriate effort level. Just started having to labor by number 6. Probably from racing/workout yesterday, but the idea was to get this run in today to allow 2 days recovery before this last hard week of the first cycle. 16mi. total - 1:59:19
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