60 minutes out and back. The first 30 min with HR around 170, the final 30 with HR around 185. This was HARD, plus I'd already lifted weights for one hour. After this run, I went to teach a one hour bootcamp, including a bunch of lunges. Oh, my legs were spent. This same evening, I taught another advanced bootcamp to a bunch of fit younger men! Naturally, I felt pressure to prove myself (I was subbing for a guy trainer that they love, and I'm sure they were not too happy to see a girl show up to cover for him), so I did the really, really tough workout along with them. When we were done, they were all dripping with sweat, panting, and begging for mercy--OK, well not quite, but close enough. :-) One of them said, "Now I have to go home and tell my wife that I was beat up by a girl." Another said, "I want Dan to come back because Cara's too hard." :-) Yay!!
Anyway, all that said, I really abused myself this day and paid for it the next.
Here were the splits: 9:01, 7:44, 8:31, 8:11, 7:12, 7:29, 7:29, 4:24 (for .57)