Track Tempo

Time: 78:04
Distance: 12 miles

W/u from the Lodge on the standard loop that goes through campus and ends at the track. Made sure to run a few extra laps on the track and got the time up to 25:02. Hustled inside to change the shoes and stretch a bit. The wind wasn't a factor but it was about 30 degrees. Tom wanted me doing a 2 x 2.5 mile tempo that cut the pace down.

Target: 2 x 2.5 mile tempo with 800 splits of 2:40, 2:35, 2:30, 2:25, 2:25
Actual: 2:35.94, 2:36.31, 2:30.06, 2:26.31, 2:25.08 (5 mins rest to jog 800 meters)
2:36.87, 2:33.88, 2:31.00, 2:28.66, 2:24.13 for 30:08 total.

Felt pretty good. I was running with long tights over half-tights which made my stride a little less fluid. Either way it was a solid amount of work. I was able to stay relaxed through 1.5 miles and then had to concentrate for the next mile of each 2.5 mile set.

C/d back to the Lodge in 22:54.