10/3/2019
3:15 PM
6.5 mi
1/2 mile warmup. 5 miles at 6:54 pace. Splits of 6:55-6:56-7:01-6:48-6:48. 4 by 200 long strides where you float for 50 meters, sprint 100 meters, then float 50. 1/2 mile total. 1/2 mile cooldown. Core after.