Notes
Really tough workout. We never really hit the original target paces, but the effort was in the tempo range. Helped to have Rob and Anthony pulling me along during the tempo. The minute on/offs weren't too bad. They definitely hurt a bit, but were tolerable. Was glad to be done at the end.
Training Plan Entry
Long
12 mi
~2-3 miles easy
20-25 minute tempo at ~6:00-6:10/mile
(5-10 minute jog)
8 x 60 seconds at a firm effort
(60 second jog recovery)
Finish up easy to get you to 11-12 miles.
Rob has this down as well.