Track @ 5k pace
(200,300,400,600,800,600,400,300,200 w/ 200 jog between)
1.5 warm-up and 4x100 w/ 100 recovery; gradually faster with each 100
200 (46s/5:54)
300 (1:09/6:03)
400 (1:35/6:20)
600 (2:23/6:21)
800 (3:10/6:20)
600 (2:23/6:21)
400 (1:35/6:20)
300 (1:08/5:58)
200 (43s/5:31)
4xstairs and 1.5 mile cool down
Rode 18miles this evening. | 