treadmill run. total time 56:37 ran a ladder after 5 minutes warm-up. 1-1-2-2-3-3-4-4-5-5-4-4-3-3-2-2-1-1 then 1:37 cool down. through the 4 minutes I was running 6.7 mph for fast and 6.2 mph for recovery. All the rest of the fast tempos were at 6.7 mph but at th 5 minut recovery it was 1 min 6mph then the rest 6.2 mph. at 4 minute recover it was 6 mph for 2 min adn 6.2 mph for 2 min. a fter that all the recovery runs were 6 mph until the last min and cool down which was at 5.7 mph. I am really wiped out now.
splits 9:28, 9:17, 9:16, 9:25, 9:26, 9:45
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