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Another hot, sweaty, gross 10 miles this morning. I worked 10 800m intervals in there and finished with a pace of 8:50/mile, including walking for about a tenth of a mile to cool down after each of the intervals.
For the intervals themselves I averaged about 3:40. I've found that running the intervals on the streets the past couple of weeks instead of the track adds about 15-20 seconds onto my pace.
6mi at 7:55/mi with 148bpm.
Real feel of 100f during the run. My shorts, socks, and shoes were so soaked you’d have thought I jumped in the river.
For the record, you never want to jump into the Ohio.
Im jealous.it's the one totally flat bit of accessible road here.