Max V02 strength/speed workout1:15:00 [5] 7.0 mi (10:43 / mi)
15:00 easy warm-up and several flat strides to gym
Ran 8 x 3:00 (3 minutes) at 8:00/8% with full (meaning 3:00 of flat, easy jogging) recovery between each one..
15 minunte cool-down, ran back home
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by the eighth one I felt reach my limit in rounds. So this was a good workout and well timed on all fronts!