20 miles, 1:54:39, treadmill. 1.5% incline the whole way. 1500+ feet of gain.
3 mile warmup(18:00)
4-miles at 5:40 pace(22:40)
1 mile(6:15)
4-miles at 5:33 pace(22:12)
1 mile(6:15)
3-miles at 5:24 pace(16:12)
1-mile(6:15)
1-mile at 5:16 pace
1-mile at 6:00 pace
Half mile at 5:05 pace
Half mile at 6:00 pace.
5:43 average.
What's amazing is how shitty I ran at Sunday's race and how easy today was. What I averaged about 5:30 pace for 10-k and over triple that distance today and I am not much slower. I even forgot my mp3 player, so I did whole run with no tunes.
Easy run tomorrow and Saturday. Legs probably won't be full for Sunday's race, but as long as they are rested for next weeks 3 mile race I don't really care.
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