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Long run

December 29, 2017 (Morning)

Exercise Type: Run

Comments:
Looking for 10 miles but with a workout to be done today or tomorrow..
It's a long run with middle tempo miles

So I would like it if you could make the first 3 miles especially easy and slow, then pick up pace for middle 4 miles to somewhere in 9's if possible and then back down again for last 3 miles...

Sometimes it's good to get some faster anaerobic stuff on long run day, so if you could make those middle 3 miles the fastest, that would be great!
The rest of the run can be your easy and comfortable pace.
This is still a long one, so will prob. Need at least 100 calories of fuel around the 3 or 4 mile mark...