Total time of 1:15:00
TLDR: 15 min tempo, 5 min tempo, 20 second sprint running away from a dog
Full Version: I haven't done a true hard workout in weeks as I have either felt run down, or the weather has been uncooperative. As the streets were much clearer today and I was feeling good, I decided to run my first hard workout in a while. As can happen on occasion, my mind was a little ahead of my fitness and the initial plan was to run 2 x 15 min hard. Before I even started the first rep I started to rethink this plan and ended up deciding to change things, although I didn't solidify the new plan for my workout until I was already 9 minutes into the 15 minute rep.
After finishing the first rep I ran more slowly for 20 minutes before running the 5 minute tempo, finishing it at the 60 minute mark of the run. My legs felt pretty tired both during the 5 minute rep, as well as during the last 5 minutes of the 15 minute rep. I ran most of today's run on the same route that I ran on yesterday (up to the 70:00 mark of that run) and at the mark where I finally broke off in a different direction I was a little over 7:00 ahead of my pace from yesterday. I had a little extra time left in the run as I arrived back at the house, so I ran down Main Street and back for a few minutes until I arrived back at the house at 1:15:00.
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