Notes
outstanding, very hard tempo run. Goal was to start at 7 and if I felt good, work way down for 5 miles, or if not, maintain 7 for 4 miles. Did not feel good for 1st mile but hit 7 exactly and everything worked out after that. legs really beat up on cool down.
7:01@162
6:55@165
6:50@170
6:44@172
6:46@173
Total 34:16
5@T=6:51/mile@168
most recent comp was Nov 11 2015: 4@T=6:52@167