Notes
AT Tempo Intervals. All week to get myself realigned, and here comes the wind, storms, snow, and ice to force me back inside on the TM so that I can jack myself up again. Only hope for desired success in spring races will be that 99% of everyone else is not running/training at all.
1) Start with 16:00 minutes of progressive jogging at 1.0%.
2) 4 x 6:00 minutes at 7.8 mph / 8.0 mph / 8.2 mph / 8.4 mph with 3:00 minute jog intervals at 7.0 mph. Deck at 1.5%. Abbreviated and slowed down the scheduled outdoor workout to attempt to limit the damage.
3) Another 6:00 minutes of cool down jogging with post-run stretch out. Deck back at 1.0%.