Running 1:00:28  6.72 mi (9:00 / mi)
ahr:147 max:165 shoes: Nike AirZoom Pegasus 33
Run 2: Flat tempo run on roads, track, or TM:
a. Run 15:00 at Easy Pace to warm up.
b. 4 x 15 second flat strides.
c. Run 30:00 at Tempo Pace of approx 8:15.
d. Transition immediately back to 9:40 Pace for 5:00.
e. Run 10:00 more as slow and easy as you want.
Did this on the treadmill and felt good.