Notes
This was a hard workout. I would venture to guess that it's not humanly possible, but I suppose that's neither here nor there. I have mixed feelings about the workout; I wish I had done a bit better in the "recovery" portions. I averaged 32-33 slow per lap on them, which is a bummer. In the real hard portions, I am not happy that I was so far off pace, but I am happy with what I managed within the workout, especially the final 400.
First workout I've ever done in spikes. They helped mentally and also I didn't have to worry about the smooth ice because they punched right through. Alex also helped me through the workout by timing me, which allowed me to focus more on just running.