Running (Tempo Intervals) 1:10:00 [3] 9.5 mi (7:22 / mi)
I impressed myself - I went into the workout on extremely sore legs, thinking that I would do the first interval, and if it wasn't below 6:50 then it wasn't worth it to do the workout at all. It went amazingly well, even on sore legs. Did 2 mile warmup (about 16 minutes). Then, did 6 x 1 mile repeats (trying for 6:40, but going on feel of 'easily hard' where my breathing was regular but I was pushing it). Mile splits were: 6:30, 6:50, 6:35, 6:20, 6:45, 6:45. Two minutes recovery (jog) between each. The second one was hard, and the 5th and 6th both had some ice sections where I had to check my speed and watch the footing. In general, I felt really good about this workout, especially considering the condition of the legs. Glad to have that one over.