Workout of the Day 10/9/09

Run

1min ON x 20 sec OFF intervals x18

Not sure what possessed me to do this work out again.

Distance 3.80 miles

Warm-up: 7 minutes, recovery pace.

Intervals: 1 minute as fast as possible, 20 seconds walking/rest

--repeat 18 times

Recovery run, remainder of distance.

Elevation: Mostly Flat

Surface: mixed, hard pack trail, concrete/asphalt bike path.

Admission: about every 6th interval, I continued to walk after the expiration of the 20 seconds rest, so I had two 1:40 rest cycles. Still, it is a killer work out.