OBJECTIVE
dynamic stretching warm-up
1.5 mi. warm-up @ 8:30-9:40
3x1K @ 6:18 w/3 min. active recoveries
1.5 mi. cool-down @ 8:30-9:40

ACHIEVED
1.88 mi. WU
dynamic stretch
6:16 6:15 6:13
1.88 mi. CD

total time = 53:29
total distance = 6.39 mi.

5:17 AM 41° 84% 0 mph

Pretty much nailed this workout. Legs felt a little sore and tight when I started warming up but dissipated by the time I reached and track and stretched. The pace for the intervals was moderately hard but doable.

Real happy about how I'm feeling right now. My last three runs have been really solid.

PRE RUN
weight=167.5
water

POST RUN
water, multivitamin & oatmeal w/brown sugar & 1% milk