Change-of-pace tempo (4 min, 6 × 2 min @ sub-LT, 4 min “steady” recovery)

MilePaceHRElev
17:24 min/mi1520 ft
27:32 min/mi158-6 ft
37:29 min/mi157-12 ft
46:08 min/mi152-1 ft
56:15 min/mi167-3 ft
66:25 min/mi181-2 ft
76:17 min/mi1696 ft
86:23 min/mi1860 ft
96:17 min/mi161-7 ft
106:15 min/mi1757 ft
117:22 min/mi161-1 ft
127:09 min/mi155-7 ft
137:02 min/mi157-1 ft
0.56:59 min/mi1591 ft
Lap Time Distance PaceHR
Total 1:31:39 13.5 mi 6:46 min/mi164
1 22:34 3.01 mi 7:29 min/mi156
2 4:00 0.67 mi 5:56 min/mi153
3 4:00 0.63 mi 6:22 min/mi154
4 2:00 0.33 mi 6:03 min/mi163
5 4:00 0.62 mi 6:29 min/mi181
6 2:00 0.33 mi 6:02 min/mi184
7 4:00 0.61 mi 6:31 min/mi181
8 2:00 0.34 mi 5:56 min/mi158
9 4:00 0.62 mi 6:29 min/mi174
10 2:00 0.34 mi 5:56 min/mi187
11 4:00 0.61 mi 6:35 min/mi187
12 2:00 0.34 mi 5:54 min/mi154
13 4:00 0.62 mi 6:30 min/mi164
14 2:00 0.33 mi 5:58 min/mi176
15 4:00 0.63 mi 6:23 min/mi175
16 25:05 3.50 mi 7:09 min/mi158

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