10.41 mi, 1:27:49, 8:26 avg, HR 153 bpm
The workout of the day is 3x2 mile repeats with goal pace of 7:25, plus two wam up and cool down miles. 2 minute jog/rest breaks between sets, so not a full recovery but not a straight 6 miles either.
Used the Lake Dan path. It's about two miles from where it crosses the golf course down to Keystone Road, so a nice and quiet stretch. I would do the first repeat going south, do my rest break on Keystone, then back north for the second repeat. With the third repeat a 1 mile out and 1 mile back. I could keep my drink bottle on the fence so I didn't have to carry it.
Repeats: 7:22, 7:19, then 7:13, 7:13, and finally 7:11, 7:04 for the last set
It was a little bit faster than goal with the last repeat maybe being a bit too fast but I didn't want to risk slowing down too much once I was on pace. But I also did resist pushing the pace even farther. I need to train where I'm at if I want to get back to the faster paces.
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