11 miles, first 2 easy to track then 10K on track in 41:09 starting w/ 3200 a bit above MP (6:57 then 6:54), right at MP with 1600 in 6:44, a bit under with 1600 in 6:37, then 600 in 2:30 and the final 3K of the 10K in 11:27. 2.75 miles cool-down.
Decided to run some on the track for a good, level surface and as I felt good I decided to work the pace down somewhat and hit the final 3K at close to 10K race pace. Not a real demanding workout. |