|Posted by Trackrunner220 on September 22, 2009 at 8:49 PM|
82,80,78,77,77,75,75,75,73,73,75,74,74,75,74,73,73 ,72,71,67 This was all done on the track with 1 minute rest.
2 days ago I ran 15 miles at 6:45 pace on a hilly course.
...I am in better shape then last year by an average of 4-5 seconds per lap on this 20x400 workout
Thanks to Joe I was able to average this 4-5 seconds a lap faster. I figured its between 80-90 seconds faster over 5 miles.
This was all off 800 speed work and 5k distance work.