Notes
1 mile warmup and then 20k , the goal was the average 105% of goal pace, so that is 7:05 pace. I ended up averaging 6:57 pace for 12.5 miles: 7:22 7:15 7:06 7:06 7:08 7:01 6:54 6:50 6:45 6:45 6:48 6:37 3:19. and mile cool down. It was hard but obviously really good - really surprised. I did not even think I would be able to average 7:05, let alone under 7! This workout really took a toll though.