running (Track ) 1:01:28  6.13 mi (10:02 / mi)
shoes: Cascadia 10-2016
Run 2: Flat tempo run on roads, track, or TM:
a. Run 15:00 at Easy Pace to warm up.
b. 4 x 15 second flat strides.
c. Run 25:00 at Tempo Pace which is about 8:35.
d. Transition immediately back to normal Easy Pace of 10:15 for 5:00.
e. Run 10:00 more as slow and easy as you want.
Did this on the track at Acadia University in Nova Scotia.