Notes
2 mile warm-up with strides x 3 (@7:08 x 20sec)
5 x (5 min T pace 8:12 with 1 min rests)
1 x (3 min T pace 8:12)
1 mile cool-down with strides x 3 (@7:08 x 20sec)
This felt good. Comfortably hard. Fun to move a little faster than the usual easy pace. Total of 3.4 miles at T pace.
Cruise intervals are short-rest intervals performed at threshold pace. Here, because the duration of the individual runs within a cruise-interval session is relatively short, it’s important to do each run at threshold pace. The typical duration of individual runs within a cruise-interval session varies from about 3 to 15 minutes, with 1 minute of recovery time following each 5 minutes of run time.
foam roller
PF stretches
eccentric heel drops