Distance + Speed Work

10.35 miles composed of an easy run (6.51 miles) some speed work (3.00 miles) and a warm down (0.84 miles).

6.51 miles, 50:15, 7:42 pace, Avg HR = 147, Cadence = 91
splits: 7:54, 7:42, 7:32, 7:37, 7:44, 7:33, 3:50 for .50 miles (7:40 pace)3.00 miles, 21:09, 7:02 pace, Max HR = 171, Avg HR = 159, Cadence = 91
splits: 6:59, 7:25, 6:40
0.84 miles, 7:12, 8:36 pace, Max HR = 147, Avg HR = 142, Cadence = 86

I missed my speed work last week, so I decided to work it into today's long run. Ideally I would have preferred to hit a 6:45 pace, but it wasn't in the cards today.

I'm hoping this week will slow down at work, and I'll be able to get home a little earlier and get back on my running schedule. I don't want to miss another speed workout. The base mileage and long runs are good for me, but I'll need some serious speed in order to get 6:30 miles for the CCC0K.