Notes
2 mile WU
4 miles @ tempo (8:19, 8:25, 8:18, 8:15) with 30-second recoveries in between each mile
2.45 miles easy-brisk to get back home
After making sure the kids were up and motivating, I hopped on the TM for some intervals:
(5 minute slow-to-fast segments – 10:00, 9:31, 9:05, 8:41, 7:30) x 4
1 minute walk
(1 min. @ 7:30/1 min. @ 10:00) x 5
1 minute walk
2.15 miles more @ 10:31
14 miles total