17 miles. 9 miles for a warm up in 6:53/mile average. Ran out past WalMart and along the frontage road that runs parallel to the freeway to Rogue River. Stopped and stretched a bit and then returned for a 7 mile tempo. First mile was flat (5:32) and second mile was steep uphill (5:55). Next two miles were gradual downhill (5:32, 5:25). By then I was back to WalMart and it was basically flat from there to my house (5:23, 5:11, 5:18). Averaged 5:29 for 7 miles and by the end I was exhausted. 1 mile cool down followed by a large glass of chocolate milk. |