Time of day 6:00 PM
Distance 10.00 mi
Shoe Air Pegasus (Royal)
Comments Got out of work and jumped on my bike, booked the 3 mile commute as fast as I could to get home, change, and drive out to Bryn Mawr for the group workout. Needed a good effort after my pathetic 10K this past week. Made it just in time for the warm-up. Key workout day and really tough effort as many in the group are 12 days out from the Broad St 10 Miler. Warm-up for 2.5 miles, workout was on the 800m grass loop freshly wet from todays rain with plenty of overgrowth. Luckily no wind today which is rare. Workout as follow at 10K pace: 6 x 400 (30 sec rest), 2 x 800 (1 min rest), 1 Mile (2 min rest), 2 x 800 (1 min rest), 6 x 400 (30 sec rest). Felt great, needed the confidence booster. Really tough workout through the mile, fairly easy coming back down.
78, 80, 80, 80, 80, 79
2:40, 2:39
5:19
2:39, 2:38
77, 79, 80, 78, 77, 78
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