Yoga, then a jog to the Goose loop (.36 miles per loop), 5 x goose loop hard, with a goose loop walk/jog as recovery. 36:05 total time (11:08 pace) with the loops being done: 3:24, 3:17, 3:12, 3:12, 3:07 (16:12 for 1.8 miles, or a 9 minute average..lord have mercy, that was slow. ) I attempted to lift the knees and some semblance of turn-over.
Yes, this was outdoors 40’s..after yoga and I did 1.2 out/back to get a total of 5.64 miles.
At least it was a pretty morning and I got in a workout. And I can only get faster..I think.
I could set a goal of 2:50 for these, but the weather is not likely to hold out that long and I am likely to be on the indoor track before too long.
Life of an old goat 