View Workout (Rahul Razdan)

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Long run

October 14, 2017 (Morning)

Exercise Type: Run

Comments:
18 miles ...
Today is pretty important ..
I think if you take the first 8 miles out at a reasonable speed of 9!to 9:30 pace, you could have the ability to make the last ten miles a really quality paced effort..I think anything in the mid to high 8 range for the last ten miles will set you up nice for space coast...
we will do more long runs but this is pretty important so be sure to have fuel and drink prepared!!
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did 18 ... overall 8:50 or so pace..though petered out at the end... the course is pretty hilly...so this should count as 20 ! ... pretty humid/warm as well
splits:
mile 1: 9:30
mile 2: 8:40
mile 3: 8:20
mile 4: 8:10
mile 5: 8:10
mile 6: 8:30
mile 7: 8:40
mile 8: 8:49
mile 9: 8:58
mile 10: 8:20
mile 11: 8:40
mile 12: 8:50
mile 13: 9:00
mile 14: 9:30
mile 15: 9:30
mile 16: 9:40
mile 17: 9:40
mile 18: 9:50