Notes
Workout - 3 up, 2m@610, 3 min jog, 1m@6, 3 jog, .5m@550, use the rest of 10 for cool down
Summary - legs were still messed up from legs on Wednesday so it was tougher than usual. Hit the paces. 3 min jog was more like 30 seconds @ 730 then progressed the speed back to 640 for 1-2 mins. Cool down worked the pace from from 630 back to 710 then back down to finish the the last mile at 620 and 520 pace for last quarter.
Paces ( since I was on a treadmill) : 607,6,549