Site:
http://webodnarheart.blogspot.com/
Miles:
4309 total / 0 in 2017
Goal:

24:59 5k 1:59:59 Half Marathon Run 1200 miles in 2014 Compete in a triathlon

Bill Bodnar ran: Last hard run before ...

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  • 5 miles
  • 00:45 time
  • 08:47 pace
  • 630 calories
  •  
  •  
  • 55 ft climb
  • 0 max hr
  • 0 avg hr
    • Currently /5 Effort.
    effort /5
 
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great Orange Hat 5 Mile 5.08 mi 00:45 08:47 pace

Last hard run before Chicago. 10 minute warmup followed by 4 five minute intervals at threshold pace. Target pace was 8:00 per mile and pretty much nailed them with splits of 7:59, 7:58, 7:53 and 7:45. Had 1:30 recovery in between each set but felt I was ready for next set with less than half that time.