This was my long run for the week, but I ran it more like a tempo run. I had some good down hill running for the first 4 miles. The rest of the run was mostly faults flats. I had to work hard to keep my pace consistent. I wanted to make sure my first 8 miles was under an hour. I hit that with a little time to spare. I took the last 2 miles easy. Ave pace = 7:30
Mile splits: 7:54, 7:15, 7:21, 7:14, 7:25, 7:21, 7:23, 7:23, 7:51, 7:43
Did a crossfit wod that evening with Cathy, Brit, and Hyrum.
A1. 5,5,5,5 back squats (100,110,120,130lbs)
A2. 15 pull-ups x 4, rest 3 min between sets
B. 3 min AMrepAP box jumps (26") completed 72 reps
C. FLR for 5 min
Kick butt workout!!! The fLR I held for the first 3 min and then I did each min after that | 