1 mile @ tempo pace @ 5:54 followed by a 400m recovery jog +
2 x 1000 @ 3:23 & 3:24 w/600m recovery jogs after each +
4 x 800 @ 2:43, 2:44, 2:44 & 2:45 followed by 400m recovery jogs after each
2 mile warm-up and cool-down
10+ total on the morning
Overall: not great...effort level very high, outcome not so. Kinda cold temperatures and my legs were heavy and stiff from the lunges and hard tempo run 36 hours ago.
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