Today needed to be different. This is what went on this morning:
7 miles 60mins
3 miles @ tempo (not LT pace) 22mins
2 miles @ all-out 12.15 mins
0.2 mile recovery jog.
I then came back, cooled off for 20 or so mintues by downing icy water and taking a quick cold shower. Went back out for another 3 @ 18.25 (this was done to failure - i.e. to the point where conversation is definately not possible)
Very cool. Total : 15.2 miles.
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