Notes
2nd part of the birthday brick workout. Figured I would go 30 minutes of running after the spin. Then I decided to mix it up on the paces. Warmed up slowly for 5:00 then did as follows:
6 minutes @ MP (7:24/mile)
3 minutes @ 8:30/mile pace
5 minutes @ HMP (6:49/mile)
2.5 minutes slow jog
4 minutes @ 10MP (6:40/mile)
2 minutes slow jog
2.5 minutes progression from 6:35/mile to 6:18/mile (add 0.1 mph every 30 seconds)
2 minute cooldown