Notes
1-2-3-4-5-4-3-2-1 @ anT (5:20-5:40) w/ 1 min recovery on perk w/ Carmen
Dynamic Stretches
3 mi+ warm-up
1 mi - 7:45 pace
2 mi - 7:14 pace
3 mi - 7:27 pace
.11 - 6:52 pace
1 min on - stopped watch by accident (sub 5:40?)
1:03 off - 8:36
2 min on - 5:45 pace (.35)
1 min off - 8:32
3 min on - 5:34 pace (.55)
1 min off - 9:04
4 min on - 5:23 pace (.75) ***downhill grade
1 min off - 11:49
5 min on - 5:49 (.88) ***uphill grade
1 min off - 9:51 pace
4 min on - 5:43 (.71)
1 min off - 11:04
3 min on - 5:39 (.54)
1 min off - 11:03
2 min on - 5:27 (.36)
1 min off - 9:45
1 min on - 5:19 (.20)
2.5 mi cool down
1 mi - 10:06
1 mi - 9:33
.5 - 9:48
Notes: Not sure how accurate GPS was on trail under lots of foliage. Felt like a harder effort then the times show. Carmen's GPS 5-10 seconds faster on most pick-ups. Overall really solid workout. Achilles fine during workout.. sore during cool down and worst post workout.
25 minutes of fast running volume
Carmen extra 1/2 mi jog, drills and light plyos thru ladder.