| Second speed work out, 1 mile warm up, then six quarter mile repeats with 2 minute recovery, then 1 mile cool down. Stretched after the 1mile warm up and then jogged 2 minutes before the first repeat. My 'goal' was to do them at a 7:30 pace. Other than the first and last, the quarter mile repeats were ran up the overpass hill. Warm up mile at 10:22, 2 minute pre repeat at 9:21. Repeats were at 7:30, 7:56, 7:50, 8:00, 8:38 and 7:49 pace. Cool down mile was 9:26. Overall distance was 4.51 miles in 45:44 running time, average pace of 10:08. Tough! |
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