8 miles with the last 4 in 23:26 (5:47,52,56,51). I pushed a little in the warm up which wasn't smart because I was hanging on at the end of this one. I'm not pleased with the effort I had to put in on this one. I would have been better off going 24 flat for four and feeling strong. It's hard to gauge with the heat here though and when it got tough I did back off a little but not enough. |