Lunch Run

Afternoon Run

Evening Run

Half mile active recovery after 4 miles and after the last 1 min. 
1 min active recovery after between 1s

4 mile splits - 5:29, 5:35, 5:28, 5:22
4 x 1 min paces - 4:52, 4:58, 4:54, 4:56
2 mile splits - 5:09, 5:14

Pretty massive workout. I was surprised coach gave this one to me.

I felt pretty solid. I didn’t look at my watch the whole way. Wanted to just do it by feel. Wish I would have let up a little on the 4 and 2 mile. Overall it was a good workout.

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Spencer Nousain

4 mile, 4 x 1 min, 2 mile

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Splits

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Lunch Run

Afternoon Run

Afternoon Run

Afternoon Run

Evening Run

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