2.5 m. up w/ strides, 10x1,000 meters w/ 300 meter jogging recovery (averaged about 1:35 for the recovery), 1.75 m. down. 1,000 meter splits were: 3:08.5, 3:08.5, 3:07.5, 3:08, 3:07.5, 3:10.5, 3:08, 3:07.5, 3:06.5, 3:07.5. Rounded to the nearest 1/2 second.
I ran this workout barefoot on the wet and soggy grass at Emma Russell Park. Target was to run them at 3:07.5 (5:00 minute mile pace) . I averaged a bit slower than that, but I was close enough to be satisfied with the workout.
The weather was perfect this morning.
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