I Can Do Hard Things

I got Rachel to run this workout with me!!  39  degrees.  Boston Marathon is today.

This workout kicked by tail!  Definitely a 10!!  I couldn't hit those 1:00 paces.  PM:  TBT class

1. 2x glute activation

2. Warm up

   15 min @ 09:41-11:04 min/mi (10:05 & 9:43)

3. Ramp up in 4 steps

   1. 4 min @ 09:07-10:20 min/mi (9:26) (9:35) (9:36)

   2. 3 min @ 08:09-09:07 min/mi (8:30) (8:29) (8:31)

   3. 2 min @ 07:23-08:09 min/mi (7:42) (7:46) (7:44)

   4. 1 min @ 06:44-07:23 min/mi (7:44) (7:42) (7:25)

4. Cool Down

   10 min @ 09:41-11:04 min/mi (9:55)
    

Out new entrance - 61 degrees

Walk/ run

TT:  37:12. AP: 12:34

MCT Loop - 39 degrees

​TT:  1:19 - AP:  9:23 - HR  169 

TBT Class

1. Warm up

   1.50 mi @ 10:20-11:55 min/mi

2. Repeat 2 times

   1. Hard

      0.50 mi @ 08:09-09:07 min/mi (8:08 & 8:07)

   2. Easy

      0.25 mi @ 10:20-11:55 min/mi

3. Repeat 1 times

   1. Hard

      1.00 mi @ 08:09-09:07 min/mi (8:19)

   2. Easy

      0.25 mi @ 10:20-11:55 min/mi

4. Repeat 2 times

   1. Hard

      0.50 mi @ 08:09-09:07 min/mi (8:04 & 7:59)

   2. Easy

      0.25 mi @ 09:07-10:20 min/mi

5. Repeat 1 times

   1. Hard

      1.00 mi @ 07:54-09:07 min/mi (7:59)

   2. Easy

      0.25 mi @ 09:07-10:20 min/mi
6. ​Cool Down
   1. 1.00 mi @ 09:41-11:55 min/mi
       

​50 degrees - Melissa's street to Discovery Park

TT:  45:00

AP:  9:22

1. Warm up

   15 min @ 09:41-11:04 min/mi

2. Repeat 6 times

   1. Hard

      2 min @ 07:45-08:09 min/mi (8:08, 7:51, 7:43, 7:50, 7:53, 7:56)

   2. Easy

      2 min @ 09:07-10:20 min/mi

3. Cool Down

   10 min @ 09:41-11:04 min/mi
    

43 degrees - Pam's route - with Becky

TT:  44:47

AP:  11:19