Notes
Tempo/Sustained Workout – Meet @ East Boulder Rec 5:30 pm
Warm Up 20 min/Stretch/4 x 25 sec strides
Start with 4 x 2 min 30 sec @ 10 km effort with 90 sec easy
Then 10 min steady/controlled with 3 min easy
End with 4 x 75 sec fast with 60 sec easy
Take 2 min Easy between Sets
Cool Down 10 minutes
Felt almost easy, even though we were running the 10k efforts at around 6:05 pace, the 10min segment at faster than HM pace, and the fast efforts pretty fast (~5:35?). James and Shawna right with me except on the last interval.
PF getting better.