Run > Tempo

Split Summary
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1) 1.89m - 14:35(7:42/m) 193cal 7.79/8.6mph
2) 0.1m - 30(5:12/m) 8cal 11.54/11.37mph
3) 0.76m - 4:31(5:57/m) 74cal 10.07/12.44mph
4) 1.5m - 9:40(6:27/m) 153cal 9.3/12.36mph
5) 0.3m - 2:54(9:45/m) 32cal 6.15/7.64mph
6) 0.03m - 12(7:18/m) 2cal 8.21/9.16mph
7) 3.27m - 20:00(6:07/m) 325cal 9.82/11.63mph
8) 0.41m - 3:02(7:24/m) 43cal 8.1/10.65mph
9) 1.6m - 10:07(6:19/m) 161cal 9.51/11.84mph
10) 0.73m - 4:33(6:13/m) 74cal 9.65/12.71mph
11) 0.88m - 7:00(7:58/m) 89cal 7.53/10.75mph

14.5 minute warmup. 5x30/30s (lapped first one and then was like lol no). 5x60/60s but had like 90s between 3&4 because dropped back a group and they were a little off. 3ish minute break, then little false start to tempo bc of reed (hence lap 6 being 12 seconds) then 20 minute tempo. 3 minute rest. 5x60/60s into 5x30/30s. 7 minute cooldown. Absolutely bricked on this workout. Asked dusty about groups beforehand and he said if I felt fine last week working out with top group should go with them. The 30/30s were already pretty hard and I was thinking about maybe dropping back on tempo but then 3rd 60s interval going up scott hill was already getting dropped hard so moved back. Did fine on the next 2 60s, but then started to get dropped on tempo on way out and really got dropped on way back even by slower group. For the 60/60s and 30/30s going down at least reed stayed with me since he wasn't feeling super hot either but the rest of the slower group went way ahead. Don't think I've magically lost even more fitness since saturday, legs just had a really bad day and starting off with top group probably didn't do me any favors either. So yeah this sucked ass but made it through and 11.5 miles is a pretty solid day for me even if the workout part was super slow. Oh well, onward and upward I guess.