Notes
used a tennis ball on my back/glute before run.
Didn't know i was going to do a workout until after the first mile... and since I did the workout, i stopped the tempo at mile 5 to give myself a cooldown, because i think i was moving under a 6min pace. so technically you could say I did a 1mi wu, 4mi tempo @ 6:08 avg pace (24:32), 1mi cd. This felt hard, legs started locking up during the 5th mile. Stretches after.
mile 1: 6:48
mile 3:19:20 (12:32)
mile 5: 31:20 (12:00)
mile 6: 6:43