Notes
LSLM, Alternations: 9 mi @ 6:30/7:15, on TM at work, SAM Hard.
This was tough, but it went very well. I started conservatively, with 9.2 mph and 8.2 mph for 0.5 miles each.
Then, after 6 of these, I started to bump up the speeds for the last 3 reps, finishing at 9.3 mph and 8.4 mph. Total of 9 miles at an average pace close to MP. (MTA: doing the math, avg pace for 9 miles was 6:52.22, so yeah, pretty close to GMP.)
NOTE: The miles per lap are messed up. I used my FR235, and it gets a weak GPS signal in the gym ... and I'm too lazy to change the setting to Indoor mode. Almost all "laps" should be very close to 0.5 miles on the TM (although there are a couple laps where the mileage is fairly close to 0.5 miles. The GPS must've gotten too weak, and it switched over to estimating mileage by footstrike, which is apparently pretty accurate at these speeds.)
First interval was 0.5 mi continuation of w/u (did 1.5 mi w/u, took a bathroom break, then started up again).
6X: 9.2 mph for 0.5 mi, 8.2 mph for 0.5 mi (6:31 pace / 7:19)
1X: 9.2 mph for 0.5 mi, 8.3 mph for 0.5 mi (6:31 pace / 7:14)
1X: 9.2 mph for 0.5 mi, 8.4 mph for 0.5 mi (6:31 pace / 7:09)
1X: 9.3 mph for 0.5 mi, 8.4 mph for 0.5 mi (6:27 pace / 7:09)
Last week, I did 7 miles worth, OUTSIDE, unable to see watch, with the paces being faster for the fast segments (avg close to 6:13 pace). The slower segments were roughly the same pace on avg.