12 miles total
6 in Boost4
Workout was 2 sets of 3x1000 plus 532. K's were 3:04,02,02 for first set and 3:01,00,01 second set. 532's were about 61-62 pace for both sets. Ran in flats for the K's and spikes for 532's. Had 1 minute rest between K's and 3-5 minutes between everything else (except 532s which were a 300 jog to the 300 and a 200 jog to the 200). Good workout but was tough. Legs weren't ready to get into the speed quite yet but I had to suck it up. Normal 3 mile warm-up and cool down. Weather was cloudy and about 50 but was crazy humid so it felt like 60's while running. Overall it was a good workout.