Notes
3 x 10 min tempo intervals with 2 min recovery
did 4 x 15 sec strides, 45 sec rec for w-up
6:19, 6:19, 6:23 paces. pretty tough.
6:20 avg pace for 4.75 miles - 30:04 with 4 min recovery.
better avg pace then last week by 3 sec with 4 more minutes of quality time and 2 min less recovery time.....progress.