hard workout

1 mile warm up (7:35), 20 minutes hard -- made it probably just a shade under 3.2 miles. I was 18:45 at the three mile mark. Splits were 6:15, 6:07, 6:23. Happy with 6:15 average but wish last mile was faster. .8 cool down for five miles total in 33:39. Ran continuous with no breaks between sections. Frosty cup and back.

Didn't really feel shin until I finished. I think ice bath last night helped. Taking another one right now!

I'm satisfied with this workout, especially since I only had about a 12 hour turnaround from my run last night, so I've run 11 miles in the last 12 hours.