I was supposed to pull this off yesterday but my wife forbade me. Yesterday I did a 5k in 25:33 that's an 8:13/mile average. Then I did a sprinting race (distance unknown approx 300-400 meters) where I pushed the equivalent of a rolling outhouse with an occupant, the radar had us topped out at 13MPH not too shabby for a 43 year old. So beyond that, the wife told me that I was not going to heave my sweaty body around the house doing yet another workout on such a humid day when all I had been doing before that was heaving my sweaty body around town, in skimpy clothes nonetheless.It says 12, but we eeked out a bit of speed after this picture
So today total time was 5:56 with intervals of
This is the first time I took advantage of untimed breaks between sets (appox :60) that would bring the total time up. Arms were on fire, legs felt fine, was heaving and huffing around the house as my wife predicted yesterday. Followed the workout up with a 60 min walk and a nap.