11 miles, first 1.5 easy then 4 x 1200m/3 x 1600m on track going 4:31, 4:30, 4:28, 4:29, 6:06, 6:06, 6:03 (w/ 400m recoveries after the 1200s and 500m after 1600s). Felt good, this is the workout I cut short last Thursday so I was glad to get it in today. Not really impressive but I feel this indicates I'm in decent shape and perhaps ~38:00 or so for 10K will be a reasonable goal for fall. |