8.75 63:50 164/186 LH Track - 3x1mile with 0.5 RI - goal pace - 6:00, 6:00, 7:00 1.875 14:26.0 144 to Track Quarter Times 1:57.1 150 1:32.9 169 1:30.7 177 1:30.3 179 1:30.0 181 - 6:03.9 2:14 164 2:06.3 152 1:31.4 171 1:34.2 180 1:36.0 180 1:35.2 180 - 6:16.6 2:08.2 170 2:00.3 163 1:50.0 167 1:45.0 172 1:42.1 175 1:41.0 175 - 6:58.1 2:03.5 169 1:22.8 177 - one more fast lap for good measure 2:10.5 167 18.75 14:02.1 168 back home |