Time: 89:16
Distance: ~12 miles
W/u: 31:25 for 4 miles
W/o: mile, 1200m, 800m, 400m, 400m, 800m, 1200m, mile w/ 2 mins rest
C/d: 16:21 for 2 miles
Meagan and I went to McMullen for this workout that I came up with just prior to leaving. I gave her a couple of options and she went with the ladder workout. I hoped to tire out the legs on the way down and force her to focus on each individual effort on the way back up. The splits weren't anything crazy but the total workout would bring 5 miles of hard running.
Splits:
5:42.6 (2:00), 4:08.8 (2:00), 2:44.4 (2:00), 75.7 (1:59),
75.00 (2:00), 2:40.5 (1:59), 4:07.7 (2:00), 5:38.2 for 41:33 and 5 miles of work and ~1 mile recovery
I led all of the intervals except the two 400s that Meagan ran too fast. She has a much more thorough recap of the workout so I will refer you to Green Lightning Running.
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