10 miles with Melanie avg 6:54 pace. Warm up 2 1/2 miles (7:26, 6:57, 6:50) then 10 x 1 min fast & 2 min slower. 5:59 fast pace (7:07 pace recovery), 5:39, (7:01), 5:54, (7:33), 5:39, (7:23), 5:47, (7:20), 5:28, (7:12), 5:52, (7:30), 5:43, (7:16), 5:52, (7:15), 5:50, cool down 3 miles (7:18, 7:03, 6:56). I felt better doing this workout than last time and the pace on our 2 min recovery was consistantly faster. |