The most dreaded day of the week, speed work day!!!!!!!!
3 warm up miles at 7:19 followed by 5 miles of speed at mile repeats with rest miles in between each speed mile. Rest miles were at 7:19 per mile speed miles as follows.
Mile 1 @ 5:39
Mile 2 @ 5:36
Mile 3 @ 5:33
Mile 4 @ 5:30
Mile 5 @ 5:27
One cool down mile at 7:19.
13 total miles. A good work out, I felt pretty good.
Push, and sit ups, weights and heavy bag. | 