1.5 warm-up on elliptical on level 10. Jumped on the TM for a quick 1. 5 on TM to test tempo pace, then straight into tempo. 5 mile progressive tempo @ 6:15AP, with varying grades. 6:39 (1.5%), 6:31 (1%), 6:18 (.5%), 5:53(0%), 5:54 (-1.5%) and .1 (:30). Last 5k in 18:37. I was more tired for the first mile, but each mile after I felt better and better. Finished feeling really good and tempted to do a 10k, but knew it would wipe me out if I did, and the goal was to finish with more in the tank. More than the times, I'm pleased with how I felt at the end of the workout! I needed to get more miles, so ran a few more after the tempo for a total of 9 @ ~6:58AP. 1 mile with dog later on.
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