5,4,3,2,1 mile MP intervals. Long run 18.24 miles at 7:45 pace. #running #twit2fit

15 miles of marathon pace intervals, in 5,4,3,2, and 1 mile intervals. 18 mile long run. Felt pretty good, despite lingering cough.

– 1.2 mile warm-up, 10:16 (8:35/mi)
– 5 mile MP interval, 38:52 (7:46/mi) Note: this was mostly uphill.
– 5 minute recovery, 0.61 mi
– 4 mile MP interval, 29:36 (7:24/mi) [mostly downhill]
– 4 minute recovery, 0.46 mi
– 3 mile MP interval, 22:50. (7:37/mi)
– 3 minute recovery, 0.35 mi
– 2 mile MP interval, 15:09 (7:35/mi)
– 2 minute recovery, 0.24 mi
– 1 mile MP interval, 7:25
– 0.37 mi cool down 3:11 (8:36/mi)


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