Progression Run. Treadmill because it was rainy and so cold.
5 min WU, 20 min easy pace (9:14-10:14), 10. min challenging pace. No sprinting! (7:14-7:34), 5 min CD
9:09 WU
8:10, 8:16, 8:24 (.43 miles) - first 20 minutes
7:36, 7:39 (.31 miles) - last 10 minutes
8:11 CD
TOTAL: 40:00 at an 8:10 AVG (8:01 without WU and CD)
I didn't make it in the range for my last 10 minutes, but I felt like I was pushing it hard and if I pushed it any harder I wouldn't be able to sustain 10 minutes. It took me 15 minutes to get into this run, but it ended up being a good run.
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