9.75 164/175 1:11:12 (7:18 pace). Warm-up, 6 miles at 6:57 - target, warm-down. 1.875 146 15:21.4 (8:11 pace) 0.25 splits 156 1:47.1 164 1:43.8 167 1:41.9 169 1:43.8 (6:56.6) - switch directions after each mile 168 1:45.4 169 1:44.5 168 1:44.5 170 1:43.0 (6:57.4) 171 1:42.7 171 1:42.0 171 1:44.6 170 1:44.3 (6:53.6) 170 1:46.0 171 1:43.1 172 1:41.7 171 1:44.0 (6:55.8) 172 1:44.9 173 1:41.0 172 1:44.2 171 144.2 (6:54.3) 172 1:40.5 174 1:42.7 173 1:43.2 172 1:43.6 (6:50.0)
1.875 166 14:24.1 (7:41 pace)
|