tempo run. I'll call it a SMW (small-medium workout) 1.15 mile warmup @ 8:00
4.35 mile continuous tempo. splits are: 1 mile, 6:42 pace 1.05 mile, 6:42 pace 1.07 miles 6:56 pace , over the new bridge on 100 east, through the construction, up the river heights hill, slowed me down 1.0 miles 6:34 pace 0.23 miles, 6:20 pace averages out to 6:42 pace over the run, little slower than I would have liked but I can live with it.
1.1 mile cooldown 8:17 pace route
|