Notes
Tempo run, 4 miles from mile 5-7 of BSM and back. Started the tempo portion a little slow, on the high end of the range. Picked it up each mile. Able to run good solid pace before and after the tempo run.
4:25 7:44 0.57 126
9:28 7:46 0.65 130
13:14 8:11 0.46 140
17:35 8:21 0.52 142
20:32 7:58 0.37 138
22:22 7:03 0.26 151
27:45 7:16 0.74 155
32:30 6:59 0.68 157
34:51 7:20 0.32 160
37:05 6:58 0.32 160
41:42 6:47 0.68 164
42:20 7:02 0.09 163
46:41 6:41 0.65 167
48:27 6:47 0.26 169
51:35 8:28 0.37 159
55:35 7:41 0.52 156
59:18 8:04 0.46 160
64:30 8:00 0.65 161
69:12 8:14 0.57 166