I got a fairly tough track workout from Jeff for today. It's a ladder. 400, 800, 1200, 1600, 2000 at 5k pace and the laps need to stay within 3 seconds of each other. I get a 400 recovery between intervals with a mile warm up and cool down. Total of about 7 miles altogether. Up to the 1200, it wasn't too tough but the 1600 and 2000 were rough. My times were very consistent and I actually got faster until the 2000. I had the track to myself today. The gate was locked so I had to hop the fence but I love the track in Lewisville. Still sore from the trail run debacle but I'm starting to get some speed back again.
http://connect.garmin.com/activity/447247749
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