Lunch - 4.5 miles on the treadmill, slightly under 8:00/mile. Warmed up the first 1/4 mile at 8:30 pace, then increased to 8:00 mile. Also increased the incline to 1.0. Stayed there until I hit the 2 mile mark, then dropped the incline back to 0.5 and increased the speed to 7:30 pace for the next mile. Slowed down again the last mile at 8:00 pace. Cooled down and did my lats, abs, and lower back.
PM - 1.5 miles with Samuel, average pace of 10:30/mile. He had some bursts where he really put on the afterburners. He has a good amount of speed in those little legs of his. |