Am: Easy 5 miles around the Zoo.
Pm: Speed/Tempo workout! 1 mile warmup and then 1 mile of speed changes. Then did 1000, 2000, 3000, 2000, and 1000 @ 5 minute pace. When I figured out my splits I got 3:07 for the 1000s, 6:14 for the 2000s, and 9:21 for the 3000. Had 2 minutes recovery after each 1000, 3 minutes after each 2000, and 4 minutes after the 300. Times and recovery were as follows.
2 laps after warmup before starting
1000-3:06
2 minutes recovery with 1 lap jogging.
2000-6:15
3 minutes recovery with 1 lap jog
3000-9:20
4 minutes recovery with 2 laps jog
2000-6:11
3 minutes 1 lap jog
1000-2:55
1 lap jog
Cooled down until 11.
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