Notes
temp from 60F down to low 50s. I kind of felt like a runner today. After 2mi warmup, 3x60sec (about 2:00 recovery), 1x1mi and .75 easy , 6x0.5mi with about 0.5mi recoveries, 1.5mi cooldown.
Mile and half mile times: 6:15, 2:57, 2:58, 3:00est, 3:03, 3:05, 3:02. All of the warmup cooldown and easier portions around 7:00-7:15/mi, faster than normal easy pace. Maybe too much if I am racing 10 miles on Sunday but felt good and should be ok.
pushups 350= 5x50, 40, 30, 30. crunches.