Segment Workout 1:30:00 [3] 11.0 mi (8:11 / mi)
shoes: Nike frees
Ran 30 minutes at 10-10:30 per mile. Ran 30 minutes at about 8:30 per mile. I then ran 30 minutes at 7:00-7:30 minutes per mile. I was pretty whipped by the end but it was a great workout and a good mental challenge to keep that last segment hard.