Notes
16mi step back EASY LR @ 7:45 - 8:30; give yourself at least 4mi to settle into your pace, then push down as low as bottom end of range above - do NOT dip lower than that, regardless of how good you feel!
Did this in the afternoon so I could sleep in and catch up on much needed rest. Also the weather was fantastic so didn't matter heat wise starting late. Second half of this was a little warm but not bad by any means. Did total of 10 of this on trail and 8 on roads. Slight rollers but nothing huge. Goal was simply time on feet and was on orders not to push pace at all. Added 2 since I cut yesterday short
2 miles trail 8:13
2 miles trail 8:21
2 miles road 7:59
2 miles road 7:58
2 miles trail 8:02
2 miles trail 8:14
2 miles trail 8:03
2 miles road 7:51
2 miles road 7:45