2 easy miles. Then I was supposed to do 4 miles at 6:40. I did two, then dialed the TM up to 6:00 (10mph). After 0.4 I was dead. Walked, jogged for 1 minute and then put it back at 6:40 and then steadily increased it so my average for the 4 miles was still 6:40. I wanted to do a 5k using those first three miles in under 20 minutes, but it ended up at about 20:15. Then I recovered for about a mile and did three 1/2 mile repeats with 1/2 mile recovery in between at 6:00, 6:18 and 6:40 for 10 miles total. Hard workout, but glad I did it as usual.
Added two easy miles in the afternoon. |