Notes
3 mi warm-up
4 mi progressive tempo
- 5:45 mi one
- 5:27 mi 2 (first two splits were down hill/tailwind/with pack)
- 5:49 next 1.2 mi's (turned into crosswind, pack drops me with 5 low mile)
- 6:15 to the end (head wind and hills. slower but comparable effort.)
3 mi cool down
overall great workout especially when compared to previous tempo. feels great to do work outs with others. also it should be noted i lifted in between yesterdays two runs which probably factored into today's workbout.
ran with goggs, willy g, rob, and anthony (mount mercy transfer)