Tempo/Pick Up day

Anthony, Drew and I went out for a tempo run today. The goal was to do four miles at 8 minute miles. This was my first attempt at a tempo run in a long time. We did 1.6 mile warmup (so we wouldnt have to cross Ministerial Rd during the tempo part). We did 2 miles at tempo. Then just under mile cool down. Then we did two miles of pick us (1:00 pickup/2:00 recovery) - we adjusted for the roads - so we ended up doing 5 pickups. We cooled down for a bit - then sprinted from 1st gate to middle gate in front of the office.

Warm up Distance: 1.6 miles
Warm up Time: 15.55
Warm up Pace: 9:56

Tempo Distance: 2 miles
Tempo Time: 15:12
Tempo Pace: 7:36

Cool down distance: .9 miles
Cool down time: 8:40
Cool down pace: 9:37

Pick Up Distance: 2 miles (5 - 1 minute pickups with 2 minute recovery - one recovery was longer)

Total Time: 1:04:59
Total Distance: 7.2 miles
Total Average: 9:01
Last .11 mile (gate to gate) was 35 seconds - 5:18 pace!