What a beautiful day for speed work at the track!!! It was 60 degrees with no wind.
2+ mile warm up on the roads.
8 x 150m In/Out sprints with 250m slow recovery jog. The all out 50m sprint in the middle of the 150m felt much smoother and faster this week.
4 x 1 mile with 400m walk recoverys. Splits as follows: 5:52 (this felt slow after those sprints), 5:57, 5:56, 6:02 (my legs started tying up right at the beginning of this mile.)
3+ mile cool down on the roads.
Total run 13 miles, 1:45:59 | 