Notes
this was not easy...legs were dead before I even started..wasn't sure I'd finish after the first set but dug down and somehow managed
workout:
3 mile w/u
2 x 1 mile @ 6:15 w 90sec rec / 0.5 mile @ 6:00 w/ 60sec rec / 0.25 mile @ 5:46 w/ 3 minute rec
1.4 mile c/d