Notes
Paced Carmen through Tempo Workout on Kessler Mil Trail
Dynamic Stretches
3mile+ warm-up (4 x 20-25 second pick-ups @ end w/ 45 second recovery jog) - 20+ minutes
2 x 2 mile @ Carmen tempo (more AeT for me) w/ 2 minute shuffle recovery
cruise interval 1 - 11:50 (6:00 - 5:50)
cruise interval 2 - 11:40 (5:50 - 5:50)
2 mile+ crawling cool down - 20 minutes+
solid workout...fucking hot & surface really soft in spots...still managed to hit paces. Carmen wore lightweight trainers, I wore klunkers. All continuous.