Speed workout today:
twice around the park to warm up- around 1 mile per lap
Sets of 1km repeats, 2 min. recovery then 700m hill,jog to base of hill to recover
4 sets completed. Times were: 3:50km (6:08 mile) lap/ 3 min hill 3:50km (6:08 mile) lap/3 min hill 3:44km (5:58 mile) lap/3 min hill 3:47km (6:03 mile) lap/3 min hill
2 mile cool down jog'
Could have done another set, but the legs were achy and didn't want to overdo it. Good quality speed workout.
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