Running 1:15:00 [3] 15.0 km (5:00 / km)
At Fort Henry Course
- 15min WU
- 5min of Active
- 2.5km loop (9:54)
- 3min rest
- 2.5km loop (9:45)
- 3min and spike
- 1.5km loop (5:33)
- 2min rest
- 1.5km loop (5:28)
I tried every excuse in the book not to do this workout or modify it but I just did it and I am proud that I did and it ended up being very good. It was early, cold, crazy windy, I was tired, sore, and focused on the upcoming races but who cares. First 2.5km was heavy and sore but after that I rolled much better and did a good job at not fighting myself and just pushing.