4 miles in 22:45/5:40 per mile
felt awesome. 2x2mile w/2min rest between sets. Mile one 1/2 effort... mile 2 10k effort. I felt I was really true to my efforts on this one. I didn't get all haywire and competitive with myself and the treadmil. I dominated the workout, and ran smart. Felt much better overall. entire run was 8.05 miles in 49;50
1set: 11:30 (5:52, 5:36) 2set: 11;15 (5:48, 5:27) rest was pretty fast too. It's getting easier to recover. |