Notes
3 mi WU easy building to almost tempo effort towards the end
4 X 200 in 45"-47" on 200 easy jogging
(42, 45, 46, 46)
3 X 2 miles at 6:15-6:20 pace. First mile by watch, rest by feel, adjusting after each for next mile. close to 2' rest between.
6:18, 6:16
6:11 6:16
6:11 ??? (i got kicked off the track by the CMU coach--didn't realize their practice started at 4:30...so I did 4' around campus at the same effort)
CD 1.5 miles back home
went well, even though i didn't feel totally recovered (looks like 16 mile recovery days aren't true recovery for me yet)...felt strong and what i thought was 6:15-20 pace was very manageable and i was at least close to being on pace/able to adjust my pace