Notes
Striders workout canceled due to snowstorm. Headed to East Boulder Rec instead. Treadmill workout done at 0.5% grade. Felt pretty good!
Warm Up 20 min/Stretch/4 x 25 sec strides
Start with 3 x 2 min 30 sec @ 10 km effort with 90 sec easy (did these at 6:15 pace)
Then 4 x 30 sec fast with 60 sec easy (5:24 pace)
Then 2 x 5 min @ 10 km – half marathon effort with 2 min easy (6:22 pace, then 6:18 for the last 2 minutes)
End with 4 x 75 sec @ 5 km effort with 60 sec easy (6:00 pace)
Take 2 min Easy between Sets
Cool Down 10 minutes