Notes
first speed work out was a bit choppy. The 3 minutes at 5k+ pace was tough so I had to take a little extra rest after the fast running segments. That said I finished all six reps & was able to maintain a 5k+ pace for all of them. Turnover was excellent and consistent between 184-186/minute during all six fast segments. Hamstring held up nicely & I felt tired but not wiped out when the workout was finished.