Notes
1 mile easy
(79) .5 mile sprints starting at 8.0 mph and going up w/ a .1 slow jog at 3.5 mph in between. I was really tired on my 7th one and decided to slow it down a bit. I was hoping to go 10 but ended up just doing 9 as I have before.
3:44 (7:28 pace)
3:38 (7:16 pace)
3:34 (7:08 pace)
3:29 (6:58 pace)
3:24 (6:48 pace)
3:20 (6:40 pace)
3:24 (6:48 pace)
3:31 (7:02 pace)
3:29 (6:58 pace)
TOTAL OF 4.5 MILES AT SPEED...31:33 (:16 faster than last week) (7:01 pace) (but with .8 miles walk in between)
finished with .5 miles at easy pace