Speed Repeats. Treadmill.
15 min WU, 5 min (7:14-7:34) with 3 min jog - 3x's, then Run 30 sec (7:04-7:24) with 1 min jog - 6x's, 15 min CD.
9:03 WU (1.66 miles)
7:31, 12:33
7:30, 9:41
7:36, 11:57 - All of these were 5 min very fast and 3 min recovery
7:10, 8:14
7:05, 7:59
7:08, 8:03
7:13, 8:00
This one messed up, 7:13
7:28, 8:09 - All of these were run hard for 30 sec, recover for 1 min.
8:32 CD (1.76 miles)
This run was A MESS! I ran the first 22 minutes but felt so weak and shaky that I had to go home and eat a big breakfasat and lay on the couch for two hours. Then I felt good enough to get up and finish the last 40+ minutes. But you can see there was one of the 30 second intervals that got messed up. My body is feeling shot. My muscles feel so tired. I've been either running or lifting weights and yoga 6 days a week the last two weeks and I think I need a day or two to recoop.
TOTAL: 1:02:30 at an 8:33 AVG (8:21 not including WU and CD)
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