Ali Mc ran: I did a warm up walk,...

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  • 4 miles
  • 00:44 time
  • 11:06 pace
  • 571 calories
  •  
  •  
  • 0 ft climb
  • 0 max hr
  • 0 avg hr
    • Currently /5 Effort.
    effort /5
great Speedwork on tready (Altras) 4 mi 00:44 11:06 pace

I did a warm up walk, then alternated 400 meter jogs with 800 meter sprints then finished with a 400 meter jog and long walk. Total - 4 miles. my splits for the 800's were: 4:03, 4:03, 3:59, 3:48 !!!! goal was 4:30 :)