Notes
The whole run put heart rate into marathon pace, but the actual pace came to 8:40. So broke this into two runs - the recovery miles and the hard miles. Ran right after work. Ate very well today. Reward myself with a rum and coke tonight! Steven had a test in college.
This is the hard work of the intervals - 1k warmup; 4 X 1k @ 4:00 to 4:33; 1:31 recovery, then 4 X 40 seconds hard; 1:30 recovery. First three 1k's were 4:05, 4:00, then 4:05. Last 1K (up hill) was 4:33. Hills are crap. This is the third interval workout - so happy with it. 5 next?