i forgot to incline. I did some speed work today. Got it from my half marathon training guide.
4x400 speedwork with a 2 min jog in between.
20 min warmup at a 8:34. Did this for a little over two miles.
1/4 mile at 7:03 then a 2 min pace at 7:47ish.
Repeated that a total of 4 times but last time ran 1/2 mile and at 6:58. Then I ran a 7:50ish pacedor about 15 min.
Avg 171
Max 208
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