Notes
biked 15 miles right before this run so wasn't sure what kind of speed I would have but was able to beat my 25k time from a few weeks ago by close to 3 min. was feeling really good early on so kept increasing the speed and at one point thought I could get down to a 8:00 average pace but legs were just too tired when I got down to 7:50 pace at mile 6 so slowed down a bit but was still able to keep under 8:20 with my strides.
(11) strides for .1 miles (mostly at 8.5mph) from mile 4-15.