Speedwork day so I headed to the gym since I can't run this hard outside at 4am. This is going to be my only run today due to heavy work schedule so I wanted to make it count...it was pretty hard!
3x2miles at threshold with 0.5M recovery, then a 1 mile interval.
Splits: 1- 5:15, 5:13; 2 - 5:13, 5:10; 3 - 5:07, 5:05; 4 - 4:50.
A total of 10 miles with wu, recovery, cd in 56:56 (5:41 overall average pace). My calves are fried! (Kinvara)