AM: 5.15miles in 8:02 ave pace, raining, hilly, nice, core workout PM: 5.75k warm up in 5:08 ave pace/k. Then 4x1 mile at 10k pace, with 1 mile rest between at 7:00-7:30, so downshifting but not to recovery pace. So that was 7 miles of workout with warm up and cool down. 14.66 miles total. Fast miles were 5:50 (7:13), 5:47 (7:13 for 1550m, includes potty stop if you can believe it--did not stop my watch), 5:44 (7:23, forgot needed to keep at a good clip, so this included maybe 25 seconds of slow jog until I remembered what I was doing, so had to run faster to get overall pace right), 5:41. Then did a cool down, starting around the track but then went to the walking path. I was tracking according to overall lap pace and didn't have autolap on, so my whole cooldown was one lap. Of course the cool down started at 10 min pace or so, when I hit the walking trail it was 9:10 ave, and I started playing a game with the light poles where I saw if I could drop the overall pace by one second per light pole each time. I had a solid streak from 8:39 down to 8:07, then turned around so lost it there, but then continued the consistent drop until 7:58. It was a fun little game. Had an overpass at the end of the cool down so ended up with 7:52 ave pace over the cool down.
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