Notes
6 miles total = 1.4 miles warmup + 12 x 1min hard effort (2 min very easy recovery) continous on bike path + 1.3 very easy cooldown......hard and easy running was based on perceived effort...hard was an 8-9 effort and very easy was a 1-2....did not feel very fast in my legs but this workout was first faster/flat pavement running in a while so just trying to not injure myself.
Training Plan Entry
hill repeats
5.5 mi
10 x 1min (2:15min) = 32.5 mins