“With” in the loosest sense of the term given how much faster Josh is than me! Nice to be getting the legs turning over again though.
| Lap | Time | Distance | Pace | HR |
|---|---|---|---|---|
| Total | 1:12:25 | 8.1 mi | 8:56 min/mi | 180 |
| 8 × | 1:34.4 | 400m | 6:19 min/mi | |
| 4 × | :41.5 | 200m | 5:33 min/mi | |
| 2 × | :16.5 | 100m | 4:25 min/mi | |
| Average | 1:30.9 | 400m | 6:05 min/mi | |
| WU | 22:34 | 2.82 mi | 7:59 min/mi | 174 |
| 1 | 1:30 | 400m | 6:02 min/mi | 178 |
| R | 1:00 | 100m | 16:05 min/mi | 200 |
| 2 | 1:31 | 400m | 6:06 min/mi | 193 |
| R | 1:02 | 100m | 16:37 min/mi | 193 |
| 3 | 1:33 | 400m | 6:14 min/mi | 193 |
| R | 1:02 | 100m | 16:37 min/mi | 193 |
| 4 | 1:35 | 400m | 6:22 min/mi | 192 |
| R | 2:10 | 100m | 34:52 min/mi | 177 |
| 5 | 1:36 | 400m | 6:26 min/mi | 182 |
| R | :59 | 100m | 15:49 min/mi | 185 |
| 6 | 1:37 | 400m | 6:30 min/mi | 188 |
| R | 1:00 | 100m | 16:05 min/mi | 189 |
| 7 | 1:36 | 400m | 6:26 min/mi | 192 |
| R | 1:01 | 100m | 16:21 min/mi | 191 |
| 8 | 1:37 | 400m | 6:30 min/mi | 200 |
| R | 2:13 | 100m | 35:40 min/mi | 172 |
| 9 | :43 | 200m | 5:46 min/mi | 171 |
| R | 1:53 | 100m | 30:18 min/mi | 177 |
| 10 | :41 | 200m | 5:29 min/mi | 164 |
| R | 1:50 | 200m | 14:45 min/mi | 172 |
| 11 | :41 | 200m | 5:29 min/mi | 171 |
| R | 1:49 | 200m | 14:37 min/mi | 175 |
| 12 | :41 | 200m | 5:29 min/mi | 163 |
| R | 1:23 | 100m | 22:15 min/mi | 169 |
| 13 | :16 | 100m | 4:17 min/mi | 153 |
| R | 1:23 | 200m | 11:07 min/mi | 166 |
| 14 | :17 | 100m | 4:33 min/mi | 175 |
| WD | 14:58 | 1.80 mi | 8:18 min/mi | 186 |