Okay, I've been a wuss this week, at least when it comes to the heat and working out. Granted, two out of three workout assignments this week have been on gym equipment, so I have an easy out!
3.02 miles in 41 minutes on the elliptical, plus some core stuff
Walked 0.21 mi in 4:07
Ran 0.54 mi easy in 8:00
Ran 1 mi in12:47
Ran 1 mi in12:42
Ran 0.50 mi in 6:04
Ran 0.50 mi in 6:01
Walked 0.27 in 5:07
I rested 3 minutes between each interval. The miles were supposed to be sub-13, so I was happy to nail that. My half miles were supposed to be sub-6, not quite there.
Recovery bike ride, 6.23 miles in 42:00. I'm a bit tired this morning.