Notes
7x1k @ tempo (4:07) with 60-90 rest. Basically threw out my target split and ran with Jeevan and Steve. Split 3:57, 4:01, 3:55, 3:58, 3:56, 3:55 (not exactly sure about this one because I hit the split really late), 3:54 (average 3:56.5). Even with the added 4 seconds per lap Laboe suggested I averaged about 6:26 pace which is in about in line with Detweiller. Rest was too long, we should never have gone past 60 on a tempo as broken as this was. good workout overall.