It has been a while since I've done some speedwork. I decided to do a tempo run. One mile easy warmup, one mile at 10k pace, one mile easy cooldown. During the cooldown I decided to end with some strideouts. MPI recommends doing strideouts once a week to improve speed.
I ran a total of 3.61 miles in 37:06 for an average pace of 10:17. My warmup pace was 11:06, my tempo pace was 9:20 (my PR is 9:25), and my cooldown pace was 10:39.
The strideouts were 30 seconds at 90% max with a minute cooldown in between. I did 7:44, 11:25, 8:27, 11:09, 8:35, 10:48, 8:00, 10:58. That looks pretty good to me!
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