Ladder interval run. The plan was 2 mile warmup then 1 min, 2 min, 3 min, 2 min, 1 min, 2 min, and 3 min with 1 min Active recovery between. Followed by 2 min cool down. I ended up adding in an extra 1 min, 2 min, and 3 min at the end. Plus some extra miles at the end. I was going for paces of 6:30, 7:00 and 7:30 for the 1 min, 2 min and 3 min sprints. my splits ended up being: 6;44,6:58, 7:25, 6:52, 6:43, 7:00, 7:18, 6:56, 6:45 and 7:28. I did get a couple of extra trail miles at the end. http://connect.garmin.com/activity/313506238 |