Slow but consistent. Went better than I feared it might though, and not even a twinge from the glute/ITB which is the main thing 👍
| Lap | Time | Distance | Pace | HR |
|---|---|---|---|---|
| Total | 1:15:06 | 10.1 mi | 7:25 min/mi | 174 |
| 5 × | 3:02.2 | 800m | 6:06 min/mi | |
| 4 × | :17.8 | 100m | 4:45 min/mi | |
| Average | 1:29.3 | 400m | 5:59 min/mi | |
| WU | 24:05 | 3.19 mi | 7:33 min/mi | 169 |
| 1 | 3:02 | 800m | 6:06 min/mi | 189 |
| R | 2:26 | 400m | 9:47 min/mi | 174 |
| 2 | 3:04 | 800m | 6:10 min/mi | 190 |
| R | 2:32 | 400m | 10:11 min/mi | 171 |
| 3 | 3:03 | 800m | 6:08 min/mi | 190 |
| R | 2:38 | 400m | 10:35 min/mi | 171 |
| 4 | 3:02 | 800m | 6:06 min/mi | 188 |
| R | 2:41 | 400m | 10:47 min/mi | 179 |
| 5 | 3:00 | 800m | 6:02 min/mi | 190 |
| R | 2:04 | 400m | 8:18 min/mi | 173 |
| 6 | :17 | 100m | 4:33 min/mi | 152 |
| R | 1:10 | 200m | 9:23 min/mi | 176 |
| 7 | :18 | 100m | 4:49 min/mi | 176 |
| R | 1:13 | 200m | 9:47 min/mi | 178 |
| 8 | :18 | 100m | 4:49 min/mi | 177 |
| R | 1:17 | 200m | 10:19 min/mi | 173 |
| 9 | :18 | 100m | 4:49 min/mi | 173 |
| R | 2:13 | 500m | 7:08 min/mi | 172 |
| WD | 16:13 | 2.17 mi | 7:27 min/mi | 169 |