Notes
Did 10 minute warm up making sure I got to 7 flat pace by the end of the 10 minutes. Then I did 3 x 10 minute pick ups with 5 minute jog between at 7 minute pace . First 10 was at 6:30, second ten at 6:15, third ten at 6:00. Then I did 4 x 2 minutes with equal recovery starting at 5:50 getting down to 5:30 on the last. This workout showed me I'm not in good shape currently . Much harder than I was hoping for .