Rainy and 20mph winds outside today. :-( I'd really like to get in a few of my speed days outside, but it wasn't happening today.
Treadmill: 1% incline
WU: 11:00 progressive
WO: 4 x 4:00 at current 5K pace (6:07p) with 2:00 recovery jog
On #2 and #4 speed up to 6:00p.
CD: 0.5 mi
I put the treadmill at 1% this week instead of 2% because I was dying by the end of last week's workout, and I didn't hit my target pace. So today I wanted to "train the body not punish it", so I picked a challenging but achievable level of difficulty, and I hit all my paces (without dying but without it feeling easy).