I met the BBK's at 9800 S. and 40th West. We warmed up for about 4 miles. Then we ran 6 x 1/2 mile repeats with a short recovery after each. The pace was 5k to 10k pace. Then we ran a mile of 30 seconds on 30 seconds off. That was tough. I pushed pretty hard. Then we ran back to the cars. It was a hard workout. Average pace overall 8:22. |