Notes
Workout was 20m warmup followed by 6 x 3:00 min @ 165 MAF with 1:00 min rest between. By interval I went (in miles) .46/.47/.45/.45/.45/.46 which is 6:38/6:35/6:40/6:40/6:40/6:39. Legs were absolutely useless after first interval but I was able to hold on.
Training Plan Entry
Interval
8 mi
Intervals.
Wu) ~20:00 or until you feel loose and ready. Easy jogging. Then run 6 X 3:00 at HR 160-170 max. This should feel hard but somewhat comfortable.
Run relaxed an deasy after each for just 1:00.
Get ~1:00-1:10 total time today.