7:20AM, 38F rising to 42F. Went to the American Tobacco Trail for my long run. I did a speed work on Friday and rested on Saturday but I didn't feel completely fresh. The first 3-4 miles were a bit hard and so were the last two. I ran two loops of 7 miles and here are the mile splits:
1M: 7:47 8M: 7:45 2M: 7:55 9M: 7:43 3M: 7:59 10M: 7:59 4M: 7:53 11M: 7:49 5M: 7:49 12M: 7:38 6M: 7:59 13M: 7:53 7M: 8:00 14M: 7:50
miles 3 and 10 were up hill and 5 and 12 were down hill the rest were a mix. I'm happy with this run. |