1 mile on the track for a warm up. 8 miles on the TM for some speed. 7:05 AP I went from 8 to 8.5 to 9. Held each pace for half a mile and started back at 8. I got 6 repeats in 8 miles, I was pleased even though it was on the TM. 1 mile cool down. 30 minutes of biking. |