39F. 15.5 @ 6:51 AP. 4 mile warm up. Went with a hilly 4-3-2-1 for the last-chance workout. Kept it at MP or better and tried to pick up the effort as I went. Obviously not all miles are created equally - the splits jump around - but there was a good progressive effort throughout.
4 @ 6:33 AP - 6:30, 6:36, 6:34, 6:33
3 @ 6:22 AP - 6:18, 6:23, 6:26
2 @ 6:20 AP - 6:12, 6:28
1 @ 6:07
I had a nice half mile easy between each block, so a pretty good reset, allowing me to attack them harder than MP. Kept the rest honest though, 7:40s-7:50s. Good hard effort.
Then a 100m cooldown in the parking lot.
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