3/24

Run 10 min easy then:

Run 1 mile@90% perceived effort

rest 3 min

Run 800 m@70% perceived effort

rest 2 min

x2

Did this. It was between 84-92 degrees when I was running. On the second round during the mile I had a cramp. Just felt like I was slow today. 

Round 1

Mile @ 90%: 7:10.4

800m @ 70%: 3:44.7

Round 2

Mile @ 90%: 7:21.3

800m @ 70%: 3:40.0 

Heart rate average during whole workout (counting rests): 140 bpm

Maximum HR during workout: 173 bpm