Notes
workout:
10 min warm up
5 min hard (7:33 pace)
5 min base (8:11)
4 min hard (7:19)
4 min base (8:17)
3 mind hard (7:10)
3 min base (8:02)
2 min hard (6:50)
2 min base (8:01)
1 min hard (6:25)
10 min cool down (cut short - 7:39 instead of 10 min)
accomplished the goal! - hard segments got progressively faster, while base segments stayed solid!!