running tempo 45:00  6.67 mi (6:45 / mi)
progression run increase .1 every 1/4 mile
These are estimates....Carson woke up from his nap 30 min into this workout and I had to get off tm. Totally lost motivation after that.
Scheri pointed out that I did this workout wrong. I thought we had to stay at MP after the first progression only until we were ready to do another progression. Oops