Notes
COMMENTS: 22F, numbing cold. Goal to beat last week's 47:32 for the 10K tempo run.
1.4 Mile WU at 8:40 pace
Then 10K tempo:
1 - 7:36
2 - 7:42
3 - 7:52
0.1 - 0:49 (5K split 24:00)
0.1 - 0:48
4 - 7:28
5 - 7:19
6 - 7:34
Total Time: 47:11 YEA!!! 10K PR by 21 secs!!
Avg pace 7:37
Then got Tory and did slow 4 mile recovery run at 9:30 pace
Total: 11.6 miles