8.2 miles 160/188hr 1:03:51
1.85 to track, 4 x 1/2 mile with 3/8 mile rest after each, 1 barefoot, then back home. miles hr time pace
1.85 152 14:06.7 7:38 .25 166 1:30.2 6:01 .25 179 1:26.5 5:46 .5 2:56.7 5:53.4 .375 153 3:37.6 9:40 recovery .25 165 130.6 6:02 .25 181 1:24.9 5:39.6 .5 2:55.5 5:51 .375 159 3:35.9 9:36 recovery .25 167 1:32.2 6:09 .25 183 1:23.8 5:35.2 .5 2:56 5:52 .375 161 3:39.5 9:45 recovery .25 169 1:30.6 6:02 .25 184 1:24.4 5:38 .5 2:55 5:50 .375 162 3:37.5 9:40 recovery barefoot .25 149 2:14.5 8:58 .25 155 2:13.0 8:52 .25 155 2:13.0 8:52 .25 154 2:13.0 8:52 shoes back home 1.85 161 14:37.7 7:54
1/2s - 2:56.7, 2:55.5, 2:56, 2:55 !!!!!!!!!
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