Walking 21:00 [1] 2.0 km (10:30 / km)
A little sloppy out.
So have time to get to MIT indoor track today and it's time to work on some speed- 2's, 3's and 4's (say 30-32, 52-54, 72-75) reps with aim to get to low 2:20s for 800 and sub 63 for 400 by end of indoor season (March). Hopefully will get to xc ski as well :-)
Jogging warm up/down 29:00 [2] 4.8 km (6:02 / km)
Before and after track- ran to MIT only to find facilities were closed?! So back to work gym for the treadmill.
Running intervals (treadmill) 6:00 [4] 1.98 km (3:02 / km)
Speed reps 6x1 min with 1:30 rest between at 5min/ml (max speed of tread)