Noon: 10.1 miles, 5 fast on the treadmill. 2.5 mile warmup, 6x200, 1x5k, 5x90 seconds, cooldown.
Splits- 6xstrider effort, 5k in 15:30 @5:00/mile pace, quarter miles all in 90 seconds (really 1:15ish) @ 4:57/mi, 4:55/mi, 4:52/mi, 4:50/mi, 4:48/mile pace.
For each interval, I let the treadmill get to speed for 15 seconds to keep it honest, so they were intended to be 1:15-1:20 of timed effort at those quarter-mile paces. The 5k was a cinch- I was fine until I realized I had cracked the 12-minute mark and then I kept clock-watching and lost my flow. One of my headphones died as well at about that time, so instead of "beats by dre," I suppose I had "beat by dre." Happy with the effort, and more improtantly, I can't wait to turn my focus back to 5k/10k. Makes me feel like Ricky Bobby...
PM: 4 miles
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