Speedwork Day... I did a 2.3 mile warm-up with Britnee with a few fartleks. With the Tri-Club we started with 4X100 of combination sprints. We then went to 2x200 at 40 sec and 42 sec with a 200 light jog recovery. 4x800 at 3:09, 3:40(with britnee), 3:16, 3:12. We lightly jogged 400 in between the 800's. I did a little over a half mile cool down and headed to yoga. Total miles at the track 7.15.
After Yoga I did a progressive run on the TM starting at an easy pace of 9:50 (6.1 mph). Every quarter mile I upped the speed 1/10 mph until I got to 7.6 mph (7:55 pace). Last 0.5 mile was a cool down. Total miles on the TM 4.25. |