Standard warm up. Run 2 x 1600 meter repeats at 10K pace. Cool down with 800 meters at an easy pace.
Mileage and time
4 miles in 35:03
Route/terrain
Treadmill
Interval/race time
- Mile 1 @ 6mph
- Mile Interval #1 @ 8.5mph (7:03 min/mi)
- 800m @ mix 6 and 7mph
- Mile Interval #2 @ 8.5mph (7:03 min/mi)
- 800m @ mix 6 and 7mph
Indoors/9:15 PM
How I felt
First mile interval felt pretty challenging, but I was able to manage it. The second interval went very well. Longer strides, more bounce made the same pace work very well.
Morning weight
I did not weigh myself this morning. My after run weight was 195.6 lbs.
Mood (before/during/after)
I was sleepy and didn't want to run/just getting it on/I did it, what more can I say
Aches and pains
No pain
Goals
I will run my own 10k probably this Monday.
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