COLD today! but Mother Nature doesn't prevail until i am forced to bring out my tights...and that hasn't been necessary...yet.
2 mile warm-up
5 min. @ 7:00 (probably should have gone faster)
4 min. @ 6:30 (again, should have gone faster)
3 min. @ 6:00 (a little more of a challenge)
2 min. @ 5:30 (hard pace but probably could have held for 1 more minute)
1 min. @ all-out (almost died last 5 seconds)
2 mile cool-down
TOTAL: 8.06 miles / 1:03:28 / 7:52 average
Overall, I could have increased the intensity of the workout by starting at 6:30 or 6 and then going down from there. But, I let my fatigue rule the day and stayed more in my comfort zone. I am about halway done constructing my new training schedule. It's going to be more intense than I am used to...but I am ready. Time to get uncomfortable...the only way to improve.