Notes
lunge matrix, leg swings
3 x 8 squats (95, 115, 135) & dead lifts (65, 95, 115)
treadmill, all at % incline
2 mile warm up
400 at 9.6 mph (6:15) - 6:18 equivalent
800 at 8.9 mph (6:44) - 6:46 equivalent
1M at 9.3 mph (7:14) - 7:15 equivalent
400 (recovery) at 7.3 mph (8:13) - 8:12 equivalent
400 at 9.6 mph (6:15) - 6:18 equivalent
800 at 8.9 mph (6:44) - 6:46 equivalent
1M at 9.3 mph (7:14) - 7:15 equivalent
1.25M at 9.1 mph (7:24) - 7:25 equivalent
not too bad - kind of made the workout up on the fly