Running1:16:00 [3] 10.0 mi (7:36 / mi) shoes: adios
i.a. lollipop mellow out to the 4.5 mark shooting for high 8 pace (hard to do)
back 4.5 @ 7:30 pace. 1 mile cooldown. not bad, hard to nail the paces, i had to pull up on the parking brake a lot.
Running35 [3] 4.0 mi (9 / mi) +500ft8 / mi shoes: launch #4
carkeek loop to t's school with tabata sprints thrown in the middle on 11th.
20 on, 10 off x 8. good stuff. location wasn't great for this need a track or the pond next time.