AM - 11 miles. 6 Mile Wave Tempo in 32:05 (5:21/mi avg) - alternating 4 minutes AT, 2 minutes LT (x6) plus an extra two minutes at AT to hit six miles. Segment averages were 5:29 and 5:05. I did this session off feel without pace feedback from the watch, just the interval beeps telling me it was time to speed up / slow down... so I didn't really know what to expect in terms of how fast I was running. Hit my targets (5:30/5:05) almost exactly... to the point where it looks like I cheated!
Yes, please! :-)
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