18x1min/1min, 6x3 min 90 sec, 3 miles steady state, 4 strides
Strava blog
Tuesday, November 6, 2012
3 mile time trial 16:36 (5:32/m)
1 mile warm-up, strides
3 miles, 16:36 (5:32/m) on the track,
mile 1 in 5:30, 2 miles 11:00, 3 miles 16:36
1 mile cool down,
hamstring held up but no pushing the last mile:)
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