3/4 mile warm up followed by 4 x 1 mile with 1/4 jog between, 3/4 cool down. Miles were run at 6:45's but it was more effort than the clock showed as there was 2 inches of fresh wet snow on the ground and snow still falling. A lot of slipping. Effort felt good but I found it hard to keep focus with all the bad footing during the tempo part of the run. |