Intervals (5.6mi)

Ran 1/4 mile intervals while the dog recovers from a cut paw.

Weight: 137 lbs
Time: 42 min

Went to bed early and slept well. Did my warm up, stretching, and lower body cross training.

Warmed up with 1 mile run to the soccer fields, followed by 8 x 100 m striders (w/100 m cool downs.) After that, I ran 6 x 400 m intervals w/100 m cool downs. Finished up with an easy run back home.

Very cold today, with frost on the roofs. I wore gloves but didn't ever get warm. This made warming up a prolonged affair, but I did get some good speed eventually. Without the dog it was easier to make smoother transitions between speeds. Overall, I was able to do 5:40/mi with some a bit faster.