I had a great workout last night. I used the previous weeks workout for Thursday because I felt a little beat up. It called for 2 miles at half marathon pace followed by a 2 min rest repeated 3 times. My results:
Warm up: 5 min; 11:44 pace
2 min slow; 9:44 pace
2 miles; 7:02 pace
2 min slow; 13:19 pace
2 miles; 7:03 pace
2 min slow; 14:05 pace
2 miles; 6:51 pace
5 min cool down; 12:01 pace
Total miles 7.36; ave pace 7:53 min/mile
I tried to hold right on 7 min/ miles for the 2 mile intervals and drop to 6:50 min/miles for the last set. During the slow intervals, I jogged and stopped to drink some water.
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