This was a tough and fast tempo run performed in what little free time I've had this week. Crazy work schedule, sick dogs, and company coming next week has cut into workout time so I used my well rested legs to go for some fast miles. I'm happy with the speed/miles would like to get more but time is a limited resource and I was getting tired anyways.

The breakdown was a 0.25 mile warmup, 2.25 miles at 8:57 min/mile pace and then a 2 min walking cool down until HR recovered.