Notes
20 minute warmup (8:57 pace); 10 minutes at 7:16 pace (first 5 minutes at 7:19, second 5 min at 7:13); 2 minute recovery; 10 minutes at 7:16 pace (same);2 minute recovery; 20+ min cool down with 4 x 30 second pickups at 6:00 minute pace. Nice to see these paces feeling a little easier. I could barely manage 30 secs at 6 a couple weeks ago and these weren't bad at all.