Notes
Wow, what a work out. I planned on doing the entire workout, so when everyone went out fast, I decided to keep the pace in control. The workout was 3 mins hard, 3 mins easy, 2 mins hard, 2 mins easy, 1 min hard, 1 min easy, then repeat 6 times. It was a total of 72 minutes for the workout not including warm-up and cool down. Mile paces for the 10 miles were as follows: 6:57, 7:03, 7:09, 7:12, 7:14, 7:05, 7:05, 7:07, 7:09 and 7:25. The last one would have been more to the correct pace, but I screwed up part of the last two minute segment, and it cost me about 20 seconds. Oh well, still a nice workout.