Track (5x800) @ 5k pace 1 mile warm-up, 4x100 with increasing speed each interval, 5x800 with 1 lap recovery, cool down. Intervals: 3:22, 3:20, 3:20, 3:18, 3:16. The recovery lap time averaged around a 3:20.
Add Your Comment.
Keep it family-safe. No vulgar or profane language.
To discourage anonymous comments of cowardly nature, your IP
address will be logged and posted next to your comment.
Do not respond to another person's comment out of context. If
he made the original comment on another page/blog entry,
go to that entry and
If all you want to do is contact the blogger and your comment
is not connected with this entry and has no relevance to others,
send a private message instead.