Notes
2 mile warmup and then 2-90-60-30 3 sets and then one more 2 min. I ran 4.5 miles during the workout portion and averaged 6:59 pace. I ran around 6:40 on the 2 min, 6:30 on the 90, 6:15 on the 1 min and whatever on the 30. it felt hard. 1.5 mile cool down