4 x 1 mile with 3 minutes rest

to celebrate my kick-ass mood, i decided to whoop up on the workout. actually, the whole team kicked it into over drive for this workout.

here were my splits.


1 mile- 5:22
2 mile- 5:15
3 mile- 5:15
4 mile- 5:20

all of the miles were done on the same mile loop.  3 minutes rest. first 800 metes was up an incline.  lactic acid started piling in my butt on the 4th interval.  knee has felt good.  went to the chiropractor.  took wonderful ice bath. i hope my knee feels perfect tomorrow.


i'm ready to do some damage.