Notes
7.16 miles and my pace was 7:16/mile. Weird.
Training Plan Entry
Easy
7 mi
1:00
Start easy and slowly build as you feel loose. Hold HR at MAF.
Include 4 X 30" fast strides at faster than 5k race effort. Good, controlled run form with fast leg turnover. Jog easy for 2'-3' after each but do not allow HR to fall below 140.