Notes
3 mile warm-up at 7:30. 5 mile progressive tempo with .25/@5:24 every mile. Splits 5:52, 5:49, 5:46: 5:43, 5:35 (28:45). Continuing with 1k at 5:24 every mile 7:30pace on recovery. Last K in 3:16.
10.12 miles during 60 min fartlek, 5:55 avg. 2 mile cooldwon at 6:40.