Notes
On the treadmill as a short run/fartlek/warm-up before lifting.
5 min @ marathon effort, ish- 6:40 pace
2 min @ 10k effort, ish- 6:00 pace
2x1 min fast-ish- 5:13 pace
Legs felt pretty good. I was just in my trainers, so the faster pieces didn't feel quite as spunky as they sometimes feel in other shoes, but the casual work made the 4 miles on the treadmill go by much more quickly.