15min warmup (~8-8:30 pace) with 6x15 sec sprints (~1/4 lap, 1/16 mi). 10min stretching.
- 1:42.81
- 1:46.22
- 1:47.40
- 1:43.99 - 7:00.42 split
- 1:44.62
- 1:42.96
- 1:46.31
- 1:42.49 - 13:56.81 split - 6:58.4 pace
- 1:44.94
- 1:39.62
- 1:43.42
- 1:45.83 - 20:50.62 split - 6:56.9 pace
- 1:43.32
- 1:38.92
- 1:46.97
- 1:45.95 - 27:45.78 split - 6:56.4 pace
- 1:36.75
- 1:39.93 - 31:02.5 split
This second set was a cooldown that never ended...
- 1:11.19 ~1/2 lap
- 2:08.48
- 2:16.76
- 2:05.66 - 7:42.09 split
- 2:14.32
- 2:08.09
- 2:11.38
- 2:11.46 - 16:27.34 split - 8:13.7 pace
- 2:17.26
- 2:27.09
- 2:31.03
- 2:33.13 - 26:15.85 split - 8:45.3 pace
- 2:14.41
- 1:49.96
- 1:51.21
- 1:47.02 - 33.58.45 split - 8:29.6 pace
- ?
- 3:58.40
- 2:04.29
- 2:12.22 - 42:13.26 split - 8:26.7 pace
Total - 9.5 miles in 1:13:15.8, 7:42.7 pace
Laps 14-17 of the second set I felt like puma. I had a long, easy stride and felt pouncing off my toes.
Actual cooldown was close to a 9-10min pace for about 10mins, followed by a ton of stretching (~20 mins).
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