Notes
2 E + 4 × 1 T w/1 min rests + 4 × 200 R w/200 jg + 2 E
Treadmill cause I wussed out (14F + 20mph winds).
2E = 18:30
1T = 7:03
1min rest
1T = 7:06
1min rest
1T = 7:03
1min rest
1T = 6:58
1min rest
4x(200R+200jog) = set to 10mph, wait for it to get to speed and hold for 44 sec = 7:10 -- that said these felt too easy, treadmill may be poorly calibrated
2E = 16:47 -- I felt amazing. Started at 7 mph and kept going faster while breathing stayed steady. Stride was smooth!
72 min, 157 sec = 74 min, 37 sec
Training Plan Entry
Tempo
9 mi
2 E + 4 × 1 T w/1 min rests + 4 × 200 R w/200 jg + 2 E
cruise intervals