Mixed Intervals

OBJECTIVE
Dynamic stretching warm-up
1 mi. warm-up @ 8:37-9:47
1x3K @ 6:59/, 2-minute active recovery
1x2K @ 6:39/, 2-minute active recovery
1x1K @ 6:25/, 2-minute active recovery
1x800m @ 6:11/
1 mi. cool-down @ 8:37-9:47

ACHIEVED
dynamic stretch
1 mi. WU
1x3K @ 6:53/, 2-min. active recovery
1x2K @ 6:34/, 2-min. active recovery
1x1K @ 6:21/, 2-min. active recovery
1x800m @ 6:13/
1.28 mi. CD

total time = 55:13
total distance = 6.97

5:38 AM 73° 93% 0 mph

I hit all of my times except that last stinkin' 800! I missed it by 2 seconds. I just couldn't seem to get my legs to turnover fast enough. I probably gave a little too much on the earlier intervals too since I was -6, -5, and -5 seconds faster than scheduled pace. It doesn't seem like that slight variation should matter but by the time I'm at the end of the series, it makes a big difference.

PRE RUN
weight=162
water

POST RUN
SlimFast, multivitamin & Kashi GoLean cereal w/skim milk