Running 1:05:00 [3] 13.0 km (5:00 / km)
- 12min WU (1.6mile), 7:30 Active and explain the WO, 5mile progression run (6:53, 6:32, 6:14, 5:31, 6:14) Total - 31:34, 15min CD.
Really good WO today. Ran with Rebekkah for the first three miles, first mile was strong off day, 2nd mile was just under Tempo, mile 3 was tempo. At the 3mile mark Rebbekah just took off and I just tried to cover the move as best as I could, the 5th mile was a real grind and I battled the urge to puke and some mental demons but stayed tough and focused on closing the gap to Rebekkah. I ended up finishing hands on knees with Rebekkah about 3s in front.
Last mile was much more flat and even uphill that mile 4 which explains the slower time. I felt like the last mile should have been about the same as mile 4 or a bit faster given the same terrain.
Overall happy with today.