Workout

With the weather going to be pretty terrible tomorrow I decided to do the workout today even though my legs were still a little sore from Plyos on Sunday.

2.5 mile warmup, 15:14

2.24 miles progressive tempo, 8 of my loops.  12:03
splits of
1:29.4- too fast.
1:32.5
1:30.7
1:31.4
1:30.4
1:30.2
1:29.3
1:28.8

3 minute easy,  .37 miles

Then 8 x camel humps.

3:00, .49 miles
60 seconds rest, .11
3:00, .55 miles
60 seconds rest, .11
3:00, .50 miles
60 seconds rest, 10
3:00, .55 miles
60 seconds rst, .12
3:00, .51 miles,
60 seconds rest, .09
3:00, .56 miles
60 seconds rest, .11
3:00, .50
60 seconds rest, .11
3:00, .56 miles

626 feet of gain about.  The first way the hill is a little longer going up and and you gain about 130 feet, then drop 60 feet.  After 60 seconds easy I'd runup the 60 foot side and down the 130 foot side.  Legs were just starting to feel it by the end.

About 5 miles total,, 31:22.
2.2 mile cool down, 13:46

About 11.94 miles total