Steve - 6.78

Track with the Flyers. Workout called for 4-5 1200s with 400 recovery in between each. I wanted to run them in about 6 minute mile pace and was able to do that for the most part. Long intervals like this are never fun, but I had a good group to run with. Made sure the effort was comfortably hard and I never quite crossed over into pushing. After I did 4, I decided to do some 200s for some speed. Just tried to keep a smooth effort and ran all in the 36s comfortably.

1.39 mi wup in 12:51
4x1200 w/400 rec (4:29, 4:34, 4:30, 4:31)
1200m total rec
36 low, 36 high, 36 high
1.26 mi bf 13:18 cd