Notes
12x3 min on/1 min off.
Treadmill. Very icy and unpleasant out, but the treadmill wasn't bad at all. Progressed on the last 4; each minute up the rep i upped the speed by a mph. Went 5:18/5:15/5:11, 5:11/5:07/5:05, 5:05/5:03/5:00, 5:00/4:57/4:50. Rest was always 9.2 mph (6:31 pace). Def feel worked, but it would've been a bit more quality outside on pavement for sure. Good first w/o after 10 days of the Ron Clarke plan lol