Quality over Quantity this week. 2 mile warm-up to a nice hill out here... 8 X 30 second hill sprints - looking at Garmin it looks like I can't count and did 9.
2 X 60 second hill sprints 3 mile 'tempo' (just keeping a good effort, shooting for under 8:30's even on hills) AP: 8:47 splits: 10:17 (hello warm-up!), 9:08 (hitting a groove), 8:12 (was hitting 6's on my hill sprints, then I'd recover down), 8:29 (finished up this mile on my last downhill recovery), 8:41, 8:20, 8:24 (really happy with this one, because there was a good 1/3-1/2 mile hill!).
Now I'm off to body sculpt and then I'll do some speed work on the TM *class was good, but I feel like the teacher rests too much during sets. Kind of gets annoying. Hit the TM for 20 minutes of speed work afterward: 5 min warm-up @ 9:13mm 2 min @ 7:34mm, recovery 3 min @ 9:13mm 3 min @ 7:24mm, recovery 2 min @ 9:13mm 4 min @ 7:19mm, recovery 1 min @ 9:13mm cool down walking for 2 min, then about 10 minutes stretching AP: 8:19 for the entire 2.4 miles Thanks Kelli for talking me through this workout, I needed a distraction!*
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