Interval/Fartlek session on the TM during my lunchbreak (1%)
15 minute warm up
4 x 5 minutes (6:00/mile pace) with 3.5 minute recoveries (8:06/mile pace)
5 minute cool down
This workout was similar to two weeks ago, but I reduced the recoveries to 3.5 minutes from 4 minutes. I guess I cut the recoveries too short because I had to cut the last speed interval to 4 minutes from 5.
Total: 7.25 miles in 53 minutes.
I took advil about an hour before the run and two hours post run, my knee feels ok. We will see how it feel once the medicine wears off. |