Running warm up/down 30:51 [3] 4.5 mi (6:51 / mi)
Did a pseudo workout today..this is my warm up and cool down in this session, workout in a seperate session.
Warm up
3.10 - 20:45 (6:40)
Cool Down
1.40 - 10:06 (7:12)
Running 7:39 [3] 1.37 mi (5:35 / mi)
So this is my workout did 2x800, 400, 200
took about 1.5-2min. rest between each. Did this on a horse track the gravel was really loose.
800 - 2:58, 2:55
400 - 68
200 - 37