Notes
treadmill hills
7 x 90 sec at 5K pace, 4% incline (paces: 5:45, 5:45, 5:42, 5:42, 5;42, 5:39, 5:36 - 45 sec then 5:33 45 sec) - 5:41.5 avg pace.
3 min recoveries, 1 % inline (8:49 pace)
warm up: 5 x 30 sec (5:00 pace) 2 min easy (7:53 pace)
pretty tough - harder then Tuesday's workout.
quads were a bit sore coming in to the run.