Run (Outside - paved path) 1:39:34 [4] 11.39 mi (8:45 / mi)
shoes: ON - CloudSurfer
Run 2: 60:00 flat/rolling road or trail run with 5 x 3:00 surges at 10K race pace.
a. 15:00 at Easy Pace.
b. When you feel fully warmed up, do 5 x 3:00 surges at 10K race pace for the terrain you are on.
c. Take 2:00 - 3:00 at Easy Pace in between each surge.
d. Continue running normal Easy Pace/Effort for the remainder of time.
So, I did 7 instead of 5, partially because I was in a hurry to get home and partially because I just had the energy!
I did them at 49-52, 55-58, 02-05, 08-11, 14-17, 19-22, 25-28.
Felt great... again!!