20 minute tempo tempo 50:00 [3] 5.63 mi (8:53 / mi)
15 minute w/u
4x 15 second strides. After never doing strides, I liked how they prepared me for the tempo. I would thane thought that any effort before a tempo would tire me out but these did not.
20 minute tempo with goal pace at 8:20. I had a hard time keeping pace consistent. The pace seemed to fluctuate between 7:45 and 8:30. It was not a flat course-- slight but consistent uphill for first 11 minutes and then slight but gradual downhill for last 9 minutes. Stamina was good throughout.
12 minute c/d
Total miles 5:63
Temp: 75 deg. F
Weight: 117.5