Speed Repeats on treadmill.
1 mile WU, Run Hard 30 sec then Recover 30 sec - 10x's, 1 mile CD.
8:10 WU
7:47, 7:25
28:43, 7:34 - this got messed up
7:40, 7:58
7:37, 7:37
7:24, 7:43
7:37, 7:42
7:21, 7:42
7:20, 8:19
7:24, 7:43
7:20, 7:37
7:51 CD then another 1/4 mile at 7:41
TOTAL: 27:30 at a 7:51 pace including everything. Felt easy and strong!
|