12 miles, first 4 easy then fartlek the next 7 miles, repeating the following 8 times: 3:00 at ~threshold, 1:00 easy, 1:00 ~VO2 max, 1:00 easy. Then a mile easy cool-down. Felt good -- it was a damp, dark morning with very light misting rain but unusually warm (59 degrees) so not uncomfortable. |