AM... 10.25 miles total [E] 2 mile w/u including 800m of speed builds. Then [Q]... 5x1 mile with 400m recovery (~2 min). Workout went as follows... Mile #1 - 5:36 (400m recovery) Mile #2 - 5:31 (400m recovery) Mile #3 - 5:32 (400m recovery) Mile #4 - 5:29 (400m recovery) Mile #5 - 5:28 (400m recovery) Then [E] 2 mile c/d after. Overall was very pleased with the workout. The main goal was to add volume from last weeks workout and keep the pace roughly the same. Instead I increased volume AND decreased the pace held. My legs were pretty tired by the end of the workout, and I could feel the effort while cooling down, especially in my hamstrings (which haven't worked that hard in a while). Regular stretch after. |