Notes
20 minute warmup and strides (2.8miles). Main set 7 miles at marathon pace. Did this as an in and out progression. Splits were:
1 - 5:53
2 - 6:12
3 - 5:46
4 - 6:04
5 - 5:40
6 - 5:56
7- 5:24 total time was 40:55 about the same as last week but harder to accomplish this way.
Cool-down for the remainder of the 90 minutes was 4.35 miles.