sleepyNumbers went like this:
| Recovery | 0.32 Mi | 3:02 | 3:02 | 9:29 |
| Interval | 0.41 Mi | 3:00 | 6:02 | 7:20 |
| Recovery | 0.27 Mi | 3:00 | 9:02 | 11:07 |
| Interval | 0.41 Mi | 3:00 | 12:02 | 7:20 |
| Recovery | 0.27 Mi | 2:57 | 14:59 | 10:56 |
| Interval | 0.41 Mi | 2:59 | 17:58 | 7:17 |
| Recovery | 0.27Mi | 2:59 | 20:57 | 11:03 |
| Interval | 0.44 Mi | 3:00 | 23:57 | 6:50 |
| Recovery | 0.27 Mi | 3:01 | 26:58 | 11:11 |
| Interval | 0.42 Mi | 3:00 | 29:58 | 7:09 |
| Recovery | 0.29 Mi | 2:59 | 32:57 | 10:18 |
| Interval | 0.41 Mi | 3:00 | 35:57 | 7:20 |
| Recovery | 339.4 m | 2:00 | 37:57 | 9:30 |
Total: 2.5 hard/1.9 easy + another 3 or so miles to the workout and home.
I'm pretty happy with the effort considering I ran a race on Saturday, ran another 55 minutes on the deadmill Sunday (including 8min or under for the last 20 mins). I was hoping for sub 7:30s so the 7:20ish pace for the most part works for me in Central Park. Coogans will be another tune up for the spring with my big goal being Broad Street it appears: May 4.
