Started with a 2 mile warmup at 9 minute pace. The goal today was to go through a few distances up to a mile. Basically, I wanted to do a ladder workout, but only one way. This was more like a stair workout, except as you will see, I missed the last step.
440 - 1:30, 880 - 3:15, 1320 - 4:52, 1760 - 6:30
440 - 1:29, 880 - 3:08, 1320 - 5:12, 880 - 3:29
I was gassed on the 3 lap interval, so doing a mile next just wasn't going to happen. On the third leg, my splits were very inconsistent and no where near my goal: 1:37, 3:29 (1:52), 5:12 (1:43). I didn't want to fully quit after that, but there was no way I had enough in the tank to do a mile. 880 it is. I had enough to complete it, but not a whole lot more.
My new long term goal... under 6:00 mile by August. 3 months to cut off about a minute. It's doable, but will take a lot of work and the hot Florida summer will not be my friend.