.5 mile walking warm up, some stretching, then met MacK. Plan was 12x1min @ 5k pace, 1 min rest between. Warmed up 5.68 miles @ 8:33 pace, then started intervals 1-6:49 (8:18), 2 - 6:36 (9:34), 3 - 5:53 (9:02), 4 - 6:05 (9:04), 5 - 5:43 (8:55), 6 - 6:10 (13:14-one minute rest includes potty break-I impress myself ;D), 7 - 5:58 (8:13), 8 - 6:03 (9:53), 9 - 6:14 (8:53), 10 - 6:02 (9:02), 11 - 5:42 (8:56), 12 - 5:41 (9:22), Total running 9.47 ave for fast 1 mile segments 6:05 Lunges and ball grab exercise
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