4 up with a 400 in 82 and some strides. 8x 600 with 200 jogs. 600s were all at 5:10 pace except for the last one which was an 800 @ 5:04 with the last 200 @ 4:30 pace. This was hard but manageable. The jogs were all at 8:30 pace which made them just over a minute. 2+ cool down. 5k+ of pace work with a fast finish. I'll just keep bumping it up each week but keep the jogs very short. I believe this will assist me in pounding my 5k pr in January. 6:11
10+ with Matt and Mike on the Murdock. I wanted to join them for some tempo after warming up, my legs wanted more easy miles after the workout on Tuesday night :). It was a fun run and always a plasure to run with friends.
