5 miles in 37:30
8.5 in 1:04:00
8.5 in 1:04:30
6 in 41:15
16 miles (2 warm up in 16min, 12 x 1 mile repeats with 1min rests between, 2 miles cool down in 16min)
For the record, and so I can delete the workout off my stopwatch, here are my mile repeat times:
6:45, 6:40, 6:40, 6:43, 6:36, 6:43, 6:45, 6:31, 6:37, 6:43, 6:43, 6:31
Not the most consistent splits, but the average came out at about 6:40, so that was what I was hoping for. Its amazing how much that 1min rest allows you to recover. Well, not amazing. Obvious is more like it. I was just going to run 16 strait easy miles, but our new runnersworld magazine had some article about mile repeats. Though I seldom take training advice from runnersworld, I figured that the repeats would make the run a little less boring.
And after all that, I did the repeats around this pond/lake thing , so it was boring anyway, but still.
12 hours of work today, so I'm not sure if I'll get that remaining 6 miles in to make it a 50 mile week. we'll see.