Notes
1st quality effort in awhile. tempo intervals.
did 4 x 15 sec strides, 45 sec rec for w-up.
10 min T (6:31 pace), 3 min easy, 8 min T (6:20 pace), 3 min easy, 8 min T (6:19 pace)
6:23 avg T pace over 4.08 miles, 26:03 with 6 min recovery time. effort level was about where it should be for a tempo workout.