Indoor intervals 16:36 [4] 3.6 mi (4:37 / mi)
shoes: Zoom streak 3
1k, then 12x400m with 200 jog between everything. The 1k was supposed to be slightly slower than 3k pace (3:10) and the 400s were supposed to be around 70.
Splits were:
3:01, 68, 69, 69, 68, 68, 69, 69, 67, 69, 68, 66, 65
This didn't feel too hard until the last 4 400s. It was nice to have Arnold around so Frag and I didn't have to lead the workout. Overall very happy with this.
Indoor warm up/down 40:00 [2] 5.5 mi (7:16 / mi)
shoes: Lunar trainer #6
Rest and all the warming up and cooling down