15 minutes on the ARC trainer, 8.5 mile run starting out slow, 15 minutes on the ARC again and then some leg strengthening exercises. Distance | Time | Avg Pace
| | Avg HR
| Max HR
| 1 | 7:50 | 7:50 | | 140 | 164 | 2 | 15:19 | 7:29 | | 147 | 150 | 3 | 22:38 | 7:19 | | 151 | 153 | 4 | 29:40 | 7:02 | | 155 | 158 | 5 | 36:33 | 6:53 | | 159 | 162 | 6 | 43:12 | 6:39 | | 162 | 165 | 7 | 49:43 | 6:31 | | 164 | 166 | 8 | 56:27 | 6:44 | | 163 | 165 | 8.5 | 59:42 | 6:30 | | 164 | 166 | Total | 59:47 | 7:02 | | 155
| 166
| |