Speed repeats on treadmill. Subbed this day. Ran in the afternoon.
1 mile WU
Run hard for 1 min, Recover for 1 min - 3x's
Run hard for 3min 30 sec, Recover for 3 min 30 sec - 8x's
1 mile CD
8:37 WU
7:46 1 min then 8:13 recover, 6:52 1 min then 8:12 recover, 6:55 1 min then 23.05 recover.
7:28, 12:47
7:21, 14:56
7:25, 16:51
7:24, 13:25
7:24, 13:18
7:41, 13:12
7:32, 27:30
7:36, 17:38
8:18 1 mile CD.
TOTAL: 78:55 my runs averaged at 7:27 and that distanced totaled 4.16, including all my recovers and WU and CD my average was a 9:32. This was hard. My legs were tired (mostly my calves) at the end and the rest of the night.
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