Steve - 7.75

Ok so I have a lot of detailed information below. Not the most interesting stuff to read, as its really just for my records. Workout was 8x600 with 200 run/walk recovery in between each interval. Goal was to run 5k pace for the first 400 and then accelerate in the last 200. I actually did that in the first one, as it was my fastest time. Did that final 200 in 42 seconds. However, I didn't feel like I could maintain this sort of pace for 7 more, so I dialed it down. They were all pretty even after that. For good measure, I threw in 4 200s with 2 minutes rest in between each at the end. Felt good to go fast.

since 1.75 mi in 18:31

First 400 indicated
2:13(1:31)
2:17(1:32)
2:19(1:33)
2:22(1:37)
2:18 1:33)
2:18(1:33)
2:16 (1:31)
2:18 (1:34)

200s: 35, 34, 34, 34

3.5 mi speedwork
1.75 wu
about .75 mile of actual running recovery
1.75 cool