3 mile warmup to the track, 8:28 pace. 12 x 200's on/off, effort based, with equal recovery + 1 mile at HMP. I did not really time the 200s but the effort was there and I hit 6:35 min miles for all 3 with no stopping and including jogging time. Love these shorter intervals. 6:15 for the HMP mile on very fatigued legs.
You know you are wasted when the cooldown trot home is at a 9:02 pace! Legs are trashed.
PM: 4.5 easy in Provo Canyon with Cam, 8ish pace. I made him stop & walk the last half mi with me. wa, wa, wa!
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