Notes
4-6x mile at 10k pace or a tad slower (5:15-5:25 or something) I was working pretty hard by mile 3 and decided 4 would be the end and I might have gone a fifth but I stopped to tie my shoe and my whole body felt like it filled with lactic acid in the 15 seconds that took. effictively ending the hopes of doing much more. the 200 was just for fun. 21:10 for 6400 thats an average of 5:17-5:18. I'm really pleased. this workout went better than I expected. I feel for the first time since the spring of 2008 I'm hitting on all cylinders. I have a little speed (If you call 5:00 pace speed) a fair amount of endurance and my specific workouts 10k-marathon pace are going rather well.