running long 1:21:05 [4] 16.13 km (5:02 / km) shoes: NB Zante v3
4 tempo miles alternating 1 mile hard 1 mile easy in the middle of the run. Some of my splits were slightly under a mile and some were over, so the mile paces were: 6:42, 6:26, 6:13, 6:13. I was REALLY TIRED the entire warmup so idk how I actually ran faster than 9 minute pace
running warm up/down 19:33 [2] 3.14 km (6:14 / km) shoes: Brooks Launch 5
running intervals 30:13 [4] 6.75 km (4:29 / km) (sick)shoes: Brooks Launch 5
7x3 min on 90s off. Joined MSURC on the track since trails are gross. Definitely felt the cold still, but pushed through. This felt really good. Paces: 3:48, 3:44, 3:50, 3:51, 3:49, 3:48, 3:44
running warm up/down 16:48 [2] 2.75 km (6:07 / km) shoes: Brooks Launch 5