Stride Repeats on the treadmill.
10 min WU, Run fast for 20 sec then Recover for 45 sec - 8x's, 10 min CD.
WU at an 8:42
When I ran fast I was at speed 8, Recover at speed 6.5/6.6. My watch was all over the place but I ran fast in the low 7 min range, and recovered in the high 7 min/8 min range.
TOTAL: 28:43 with a 7:55 AVG. Felt really good and strong.
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