
2 miles steady w/up
2 Miles Tempo @8 min a mile
5 Miles steady
2 Miles Tempo
2 Miles cools down
1.5 mile adjust due to stomach cramp and emergency toilet stop (so run/walk) with watch paused could of been messy !!!
So overall nearer to 15 miles
2 miles steady w/up
2 Miles Tempo @8 min a mile
5 Miles steady
2 Miles Tempo
2 Miles cools down
1.5 mile adjust due to stomach cramp and emergency toilet stop (so run/walk) with watch paused could of been messy !!!
So overall nearer to 15 miles