Notes
Long run with Bram incorporating 6 x 1 mile repeats in middle of session.
Warmup of 3.23 miles in 26:50 then three striders of :15/:22/:21 sec for .20 mile prior to repeats.
1 mile repeats on Ghisallo Arena Park loop wih 60 sec recovery between reps.
6:44/6:33/6:25/6:38/6:29 then last 1.05 miles with splits of 5:39/:15 (5:03) Splits uneven but did not feel any of them taxing system much except last rep. In three weeks will plan on hitting 7 x 1 mile repeats while working between 6:30-6:35 pace.
Cooldown of 3.84 miles in 34:05.
Legs trashed on last 3 miles.