Notes
3mi warm-up, 2x5mi@7:35, (5:00 recovery @ 9:20), 2.5 cool-down.
Great workout. Felt much better than a week ago's 2x4mi@7:30, which was really hard. This one wasn't easy, but the only real struggling was when my stomach went nuts around mile 8. Other than that I pushed, but had plenty left for the ride home at good paces up hills.
Training Plan Entry
Interval
13 mi
2x5mi (2s, 5f, 4:00s, 5f, 1s), Fast is 7:20 to 7:35 pace per mile.