Easy Run warm up/down 31:00 [2] 4.11 mi (7:33 / mi) +51m7:16 / mi
Warm up and cool down before and after session
7 PM
Club Speed Session41:14 [4] 7.2 mi (5:44 / mi) +42m5:38 / mi
5x 400m, with approx 2 min recoveries. 5 easy. 3k at 10k pace. 5 easy then 5x 400m. Nice session. 400s definitely harder the 2nd time around, but felt good. Enjoyed this one.