Notes
Solid, well executed workout. Warm up miles were steady & easy. Started first interval conservatively running at a comfortably hard effort. After about a half mile, pushed the pace & finished the rest of the first interval in a hard effort.
The remaining intervals were very similar. Was able to maintain a hard effort from the start to the finish of each interval.
There were only minor variations in pace in the last three intervals & no drop off in effort. I was able to maintain the hard effort and run strongly the entire mile in the final three intervals. After the four miles of hard running, the cool down miles were controlled & comfortable. Pedestals with lifts x 2, Grant Green, leg circuit 2 & Core X (30 seconds) after the run. For the most part, the exercise routines went well & I was fine with 30 seconds for the Core X routine.