Saturday Quality workout

Sometimes Mac mixes in a long quality workout in instead of a traditional 'long run' where we run our easy pace. Here's how today went -

• Stratford Loop (hills) from the rock - finish at Austin High track (4.29 miles, 41:50.62, 9:45 pace)
• On the track - 1 mile at 10k pace - 7:13.49, felt very strong and had very even 200 splits
• Counter clockwise on the Pfluger bridge loop easy (3.14 miles, 28:38.23, 9:07 pace)
• On the track again - 4x400 at 5k pace with a full 400 easy jog recovery between

1:45.59 (7:02 pace)
1:44.60 (6:58 pace)
1:43.65 (6:54 pace)
1:42.04 (6:48 pace)

• Then we were supposed to run back to the rock to make it an 11 mile run, but Tara and I wanted to run extra, so we did the Pfluger loop clockwise back to the rock to get in some extra miles (2.77 according to gmaps). 26:11.26, 9:27 pace

Overall 13.2 miles, 1:58:45, 9:00 pace