Road 1:30:00 [3] 12.33 mi (7:18 / mi)
45:00 w/u, 6:00 @ 5:50/mi, 3:00 easy, 8:00 @ 5:50/mile,2 x (2:30 off, 2:30 on) 3:00 easy, 20:00 tempo @ 5:55/mile, 3:00 easy, 6:00 @ 5:50/mile... ran with Natalie and met up with her and her coach, Bob... she was doing an interval workout at the same paces as me so I did some of the work out with her and some on my own, did the 6:00 and 8:00 min pieces with her and the 2:30s and 20:00 tempo on my own. Felt really good and bouncey and strong.... A nice change. :)