1.5 mile warm-up, 3.5 miles tempo (165-170 bpm, or somewhere around marathon pace I'd guess), 1 mile easy, 3 miles tempo, 1 mile easy, almost entirely on a slick, 1inch thick hard pressed sheet of snow.
miles 1-5 slightly downhill
mile 1 - 7:12 at 141 bpm
mile 2 - 5:49 at 157 bpm
mile 3 - 6:01 at 165 bpm
mile 4 - 6:12 at 165 bpm
mile 5 - 6:05 at 169 bpm
back uphill
mile 6 - 8:15 (jog)
mile 7 - 6:43 at 164 bpm
mile 8 - 6:35 at 168 bpm
mile 9 - 6:45 at 170 bpm
mile 10 - 8:29 (jog)
those uphill miles were a killer with no traction. i just tried to keep my feet turning over as fast as possible.
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