Run
90 minutes tempo
Warm up: 20 minutes, RPE 3
Main: 10 x (3 min tempo, 2 min rest) Tempo at RPE 7-8, rest at RPE 2
Cool down: 20 min RPE 2-3
Name: E Alameda Parkway
Time: 1:26:28
Distance: 10.75 miles
Pace: 8:03/mile

I was pretty happy with my run today. It was the first long run in a few weeks. My time off running was well worth it. I iced my knee afterwards only for pre-caution. It started sprinkling a little but no heavy rain. Today was a record time to Alameda Parkway and back. It was actually 4 minutes faster. The first 8.75 miles was at a 7:46/mile pace. The last 2 miles were my cool down.
Mile 1: 7:44 Mile 2: 7:42 Mile 3: 7:32 Mile 4: 7:47 Mile 5: 7:32 Mile 6(.75 miles): 6:25 Mile 7: 7:37 Mile 8: 7:59 Mile 9: 7:40 Mile 10: 9:19 Mile 10.75: 9:11