Tuesday, January 20, 2015

January 20 (Tuesday)

January 20 (Tuesday) - No afternoon run as I had too much work around that time to get away for a lunch run.   In the evening I shot over to the mill for a treadmill workout.  3 mile w/ up (8 min pace) then into a 4 mile segment in 22:20 that was 5 x 1000 at 5 minute pace (so 3:06 for each 1000) and about 1:30 of running in between as I juiced the pace down to a slow 7.5 mph for about a minute before turning it back up again to start the next segment.  I had a little less than a minute of running at the beginning to work my way up to 5 min pace and then a few seconds at the end to actually get 4 miles total.  Then 3 mile cooldown (8 min pace) for a total of 10 miles on the mill in 70:20.

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