Notes
5-minute warmup on the elliptical. 2-mile warmup at 7:05 pace splits of 6:55-7:15. Form drills. 3 by 1-mile repeats. The first rep went 5:29, second rep 5:05, final rep 4:56. 5:10 average overall. Long rest (4 minutes) but still a solid workout. 1/2 mile cooldown at 7:07 pace. 10-minute cooldown on the bike. Core after.