Notes
OK, this was hard. Really hard. 1.75 mile warm up run - MAIN SET - 8x1200 @ 10k race pace (4:10-4:15 w/ 400 m r.i.). 9600 m of speedwork. Here are the splits...
1. 4:08/170HR
2. 4:14/173HR
3. 4:12/172HR
4. 4:10/171HR
5. 4:12/172HR
6. 4:17/172HR
7. 4:14/172HR
8. 4:09/174HR
Somewhere around half way through the sixth rep, things got really hard. My form started to slip, but I gutted it out. The sixth rep was a little slow, but I made up for it during the last two reps. 1.75 mile "drag ass" run back to the gym. I would have taken a taxi if I could have found one.