X country (progression) 30:00 
2 laps of progression running
Felt like I got a lot out of myself, just not all of it. Felt like I could have ran another 50 meters and been dead.
Quote "‘When you walk, one foot is always on the ground. When you run, most of the time you are actually airborne. For example: a 6-foot-tall runner with feet about 1 foot long was found to take 1,250 steps while running 8-minute miles. Thus, while covering 1 mile—5,280 feet—he was in touch with the ground for 1,250 feet and airborne for 4,030 feet.
Put another way, he was in the air for 76% of the time. So don’t think of it as a 10-mile run. Think of it as 7 miles of flying.’ - unknown