Notes
15 minute warmup... and then 15 minutes at 6:00 pace, 10 minutes at 5:55 pace, 10 minutes at 5:45 pace.. followed by 15 minute cool down... well the workout actually turned out to be like 15 at 5:48-50 pace, 10 minutes at sub 5:40 and then I died the last ten.. hitting it probably around 5:55-5:57... tough workout.. hot and windy on the way.. followed this with a 22 minute cool down.. so warmup and cool down in all it was probably around 5.. then a 6 mile tempo..
"If we're going to achieve greatness it's going to be from hard ass work." - Coach Martin