12 miles in 1:27:00
4 mile w/u with strides in 32 minutes
6 x .5 with .25 recoveries. 5:49 pace for the first 4 and 5:46 pace for the next 2. 8:00 pace for the recoveries.
4 x .25 with .25 recoveries (5:46/8:00).
1.5 mile c/d
I had planned 8 x .5 as the workout, but the interval pace and/or too fast recoveries got the best of me so I switched down to the 400s. Will try the workout again in a couple weeks.
|