12 miles, first 5.5 easy then ran a 5,000m on UGA track in 19:44 starting with a 1:45 first 400 and dropping the pace very gradually (1-2 seconds per lap). First 1600 was 6:46, second 1600 was 6:20 and then I finished with 5:56 (91, 90, 88, 87) and :42 for the final 200m. 3.5 miles cool-down. I was pleased with this, especially as it was breezy and quite chilly out (low 20s -- guess that's balmy for folks from Idaho and the Utah mountains). By no means a killer workout, but then I'm supposed to be lightening up a bit this week and I just wanted something to get the legs going somewhat faster than MP. |