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Sat was 8 miles of hills with 1/2 cool down. Still a sub 8 min pace, but my last few miles were slower than they had been the last few weeks. Adding the extra mile will do that. Sun was another 10.1 miles at the gym. 1/2 warm up, 1/4 cool down. 7 mi@8, then wrapped it up with a 20:20 5k, negative 1/4 mile splits. Today was 1mi@8, 2mi@7:30, with 1/4 warm up & cool down. Getting a nasty crick in the neck on the way to the gym kinda puts a damper on the speed.

[QUOTE="dreamfinder, post: 6155458, member: 7336"] Sat was 8 miles of hills with 1/2 cool down. Still a sub 8 min pace, but my last few miles were slower than they had been the last few weeks. Adding the extra mile will do that. Sun was another 10.1 miles at the gym. 1/2 warm up, 1/4 cool down. 7 mi@8, then wrapped it up with a 20:20 5k, negative 1/4 mile splits. Today was 1mi@8, 2mi@7:30, with 1/4 warm up & cool down. Getting a nasty crick in the neck on the way to the gym kinda puts a damper on the speed. [/QUOTE]