Notes
This was great. I started out feeling pretty poor. I switched to spikes and felt great. The last two were no big deal, I felt like I could have gone sub-3 on both, but that defeats the purpose of the workout. These 1k's are normally the my crutch. I've never gone under 3:14 on them (last week) and I did that on every rep and felt better and better. I never actually pushed it too hard. This was the workout I've been looking for. My fitness is getting there, I'm ready to go fast.