Notes
6 x1/2 mile, 2 min. recoveries, 4:01 (8:02)
3:57 (7:54)
4:04 (8:08-)
4:00 (8:00)
4:03 (8:06)
3:46 (7:32)
Then I ran home to rouse the kids and then 15 minutes of this on the TM:
(2 min. @ 8:20/1 min. @ 10:00/1 min. @ 7:30/1 min. @ 10:00)
followed by lunges, bench step-ups, push-ups and squats