I warmed up with just over 1.5 miles then got started with the workout. I had to do it on the treadmill because it was getting late and I'm staying at a hotel. The workout was a fartlek/intervl type workout. It was
1 minute easy-1 minute hard-2easy-2hard-3easy-3hard-4easy-4hard-5easy-5hard. The easy was@8mph (7:30 pace) and the hard was at 12 mph ( 5:00 pace.) My last 5 minutes I went really hard and finished my last mile in 4:39! It was on a treadmill which makes it easier, but I was still impressed. I felt alright but my feet were hurting pretty bad after because of the pounding on the treadmill.
1.5 mile cooldown
Strength Training: Water Jogging
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