The training program I'm on didn't really call these weekend non-long runs anything, so I'm just calling them "run". Anyway, they're basically an "easy run" with a little mini-speedwork session at the end.
Planned:
30-35 min run, finish with 6 x 20 sec strides
(mile pace) with 1 min rests in between
Actual:
30 min @ 8:15 pace
6 x 20 second intervals @ 6:00 pace
with 1:00 rests at 9:15
4.9 miles in 40 min.
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