Notes
nice morning and a great run....really worked my ass off on the tempo piece
Training Plan Entry
Tempo
10 mi
Up to 10 miles. Leave the HRM at home. During this if you feel good- do 4-6 X 40" strides at faster than 5k pace- push to near sprint efforts if you feel good.
Jog easy for 1'-2' after each.
Hydrate well afterwards and eat ~20g of carbohydrates within 10:00 of finishing.