Fartlek workout. Did 3+ mile warm up and strides from 21st Street with Ben and Riley. Then the workout plan was 1/2 mile at Marathon type pace, 1/2 mile at Tempo/Threshold pace for three miles continuous with 2x3 mile. I was shooting for 5:55/5:25 pace. First three miles 2:57 2:32(too fresh) 3:00 2:41 2:59 2:41 (16:50) 4 minute recovery then 2:54 2:42 2:58 2:38 2:59 2:38(16:49). 5:36.5 AP (5:55.7/5:17.4) 2.5 mile cool down. Felt ok had to focus to stay on pace on the "easy" part of the Fartlek. Fun workout harder than I thought it would be. Good luck to the everyone doing the SGM All the really training is in the bag now!
PM 3.57 miles after work. Plus a little sprint back into the library. don't matter how sore you are, when you have left you keys next to the ceckout desk you sprint back in.
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