2.2 mile warmup, 13:22. Then after some drills, uphill and flat strides into the workout. Zap fitness bookend workout, although instead of using 2-ks, and 1-ks, I shortened it up a hair.
1.12 miles(4 loops), goal was 5:52(1:28 per loop).
Actual 5:44. But that was all in the first loop 1:21 and then I got into proper pace.
Easy loop, 1:58
6x 2 loops (.56 miles), goal 2:52, 1:26 per loop.
Actual, 2:51, 2:51, 2:51, 2:52, 2:52, 2:52.
Easy loops between, 2:01, 2:04, 2:04, 2:04, 2:08, 2:13. Got water the last two.
1.12 miles, goal 5:52.
Actual, 5:50.
Easy loop, 2:12. Got water.
I was going to run 6x1 loop at about 1:24. But I ran first one in 1:18.10, and that was enough to convince me I didn't need any more.
Easy loop in 1:56.
30 loops total, 8.4 miles, 48:48.
2.2 mile cooldown, 13:22.
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