Distance: 4.75 miles
Avg. Pace: 9:21/mile
Type: Easy Run + Speed Workout
Weather: Warm, Clear
Summary: 4 mile easy run (about 9:10/mile), 4x8 sec. Hill Sprints, 0.8 mile slower (9:45/mile) cool-down/recovery run
I felt mostly good during the first 4 mile portion. The hill sprints were hard, and my quads were killing me during the last one. My quads were still pretty sore afterwards.