total time 49:40. I had a work out that I thought would fit into a 5 mile run. at about 30 minutes I realzied it would fit into a 6 mile run to I cut out the 5 minute recovery on my ladder and made it 4 minutes recovery. starting at 4 minutes hard alternating with recovery until 5 minutes hard then 4 minutes recovery then 4 minutes hard then 3 minutes recovery, etc. 1-1-2-2-3-3-4-4-5-4-4-3-3-2-2-1-1. I had to extend the run in order to finish this. splits 9:15, 8:49, 8:55, 9:06, 9:13, 4:22.
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