Run Intervals 9 miles 1:14:21 HR 149
2 miles easy, stretch some more at 1 mile
4 X .75 I pace 4 min easy
2.2 miles easy to finish 9 miles
Speeds (mph) 8.6,8.7,8.8,8.9 (6:59,6:54,6:49,6:45)
Felt better than last week yet again but it's still difficult to run that fast.
I think these helped me the most for the last 4 weeks, they were definitely harder than they looked on paper. Around 5 minutes running above my FT takes a lot out of me. I could have done a couple more today but decided on the extra easy running instead.
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