Notes
Weather: 21 degrees with sunny/clear skies.
Workout: 20 miles with the first 10 miles easy on rolling hills and then 10x3:00 fast at the start of the last 10 miles.
Ran a rolling course (Ferdinand loop, Bulle Rock Parkway, Earlton and Blenheim) for the 10 miles and then downtown HdG for the last 10 miles. Felt pretty good from the start and actually ran sub-7:00 for the Bulle Rock climb. I averaged 6:44 pace for the first 10 miles on rolling hills. About a half mile stretch out and back on Earlton was still covered in snow, but the footing wasn't too bad. The last couple miles of the first half (miles 9 and 10) were a long gradual downhill.
After the first 10 miles, I went straight into the 10x3:00. The first rep felt like a rust buster. By the 3rd rep I was down to about 5:35 pace and the last 5x3:00 I ran right around 5:30 pace or slightly under. I covered 5.4 miles over the 30 minute fast segments and ran 62:08 for the last 10 miles. For the recoveries, I ran fairly easy but still averaged just around 7:00 pace.
I didn't feel like I killed myself in the workout, but the last few reps did start to feel really tough. Really happy with the workout.