Run 1:01:19 [4] 13.5 mi (4:33 / mi) +20m 4:31 / mi
2mi warm up
strides and stuff
Workout at around 5min/mi pace, equal rest as interval before
400,800,1200,1600,1200,800,400
1:12.7, 2:30.2, 3:47.6, 5:09.2, 3:49.7, 2:26.8, 1:05.1
On the 1600 I lost almost 10sec on the last lap. I will need to work harder at holding strong to the end of the workout