Ooops. This was unplanned. Just felt like doing this work out again. Was going to go to spin but not in mood.
2 mile WU at 8:10 AP (started at 8:27). 1% incline
Water, stretch briefly.
1/2 mile WU 8:06 AP. 1 %.
Right into:
1 min 6:00 pace, 1 min 8:00 pace (0 percent)
2 min 6:15 pace, 2 min 8:00 pace
3:15min 6:31 pace, 2:30 min 8:00 pace
4:30 min 6:40 pace, 2:30 min 8:00 pace
6 min 6:49 pace, 2:30 min 8:00 pace
6 min 6:49 pace, 2:30 min 8:00 pace
4:30 min 6:40 pace, 2:30 min 8:00 pace
3:15 min 6:31 pace, 2:15 min 8:00 pace
2 min 6:15 pace, 1:30 min 8:00 pace
1:15 @ 5:46 to 6:00, 3min @ 7:53 to 8:00 pace, 1 % incline. (60:15 for 8.5 miles = 7:05AP, not including 2 mile warm up). Besides forcing ankle into submission this all felt easy. Not a moment where I didn't think I could not finish this. 6 minute intervals were the easiest :D. Really like this workout. Last time I ran this was about three weeks ago. That time I needed the longer break I was giving myself. This time 2:30 minutes on every interval but the shorter ones was perfect. I didn't feel tired starting next interval, like last time. Must be all the spinning :D.
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