Intervals TM 12x400
1.5 mile warm up 1 mile at 8:40 and the next half mile of 4x100 with an increase of speed each 100 interval (8.5, 9.0, 9.4, 9.8 mph)
12x400 @ 9.4 mph with 200 recovery at 6.0
Cool down of 1.25 miles at 8:30 pace to even it out to 7.5 total miles. I had the TM set at 1% grade but after my warm up and 4x100, I stopped to take care of a few things really quick. When I started up again I forgot to set the incline which explains why I thought the workout was a little too easy. Oh well... still a good workout anyways! | 