Today was workout #3. Jim joined me for the run before work. Here is the workout:
One mile warm up: I have been taking warm ups nice and easy. Pace was 10:47.
3 Miles at tempo pace with one minute walk in between. My three miles were 9:05, 9:04 and 9:02. I was happy that this was consistent. I felt I was working hard but at a fairly comfortable pace. The one minute walks seemed really, really short. Jim kept up with me for the first tempo mile then stayed behind. When I was done with the last repeat, I walked until he caught up.
The cool down was one mile. Jim and I ran the last mile together.
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