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] […]