Body Comp 178.4 Lbs 16.7 to 9.7 % BF slept well. Great run hit 5k in 21:07 10 K in 22:11 then I started to back it off 8.4 miles for the hour and 11 miles in 1:19:24. Really felt strong. The first mile was the hardest then the second. I think that is because I really hadn't warmed up yet. Thought about pushing the speed longer but I didn't want to pay for it all week. My form remained great through the whole tempo. It was a bit of a break out run for me. I ran the whole 11 miles on the tread Mill at 1% incline which makes it all the better because it felt like a sauna. Afterwords I jogged and walked another half mile in 5:27. HR on the run was 163/176. |