Notes
Interesting workout- got a ton of snow dumped on us so roads were shit. Attempted to do part of this workout outside but was slipping and sliding so called it after one Prairie loop and finished up on the treadmill/track. Workout ended up being: 2 mile steady outside (12 slipping and sliding everywhere), 5 mi cutdown on the tread in 27:32 (5:44, 36,29,24,18) .5 jog into 8x1 on/1 off (5:10, 07,04,02,07,04,02,00) w/ 7 min pace jog between. Really solid workout once I came inside- great cutdown on the tempo and stretched it further than I thought I would going in, solid last mile and even though I was pushing, still had some left in the tank. Fartlek was rock solid as well- right on the edge of what I could handle pace wise (to the point where I had to ease off in the middle and cut back down because I was struggling) but thats the benefit of the tread was able to get myself to that line and hold it, fastest workout I've had yet.
Finished up and got talked into doing a maintenance mile with the guys....and got shelled, running a 5:32. Legs just had no juice after this workout and I was out of gas.
Still, great workout from top to bottom, really happy with how this went.
Hip routine and leg strengthening after.