14-16 miles with 5k @600, 4k @555, 3k @550, 2k @545, 1k @540 all with 2:00-3:00 min jog.
Actual:
2.25M warmup
5k (3.1M) @ 556 ave - 18:28 via 559, 559, 553 (uphill), :35 (2:24)
4k (2.48M) @ 547 ave - 14:23 via 548, 557 (uphill), 2:38 (2:51)
3k (1.86M) @ 543 ave - 10:40 via 543, 453 (3:00)
2k (1.24M) @ 541 ave- 7:05 via 540, 1:25 (3:00) bathroom break
1k (.62M) - 3:28
10 miles total in 1:02:47
3.1 mile cool down in 23:52
Another humid, early morning here in Charlotte! Thank goodness for having Aaron on this one because the thick air made it tough to be out there. I'm a little behind on my blog so I don't really remember this one much. I was really happy that I hit the times that coach had prescribed, despite having some GI issues along the way. This workout was a sign that things are moving in the right direction to have a nice PR at Grandma's half marathon.
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