Bit of a speed workout today had 12x 1 min. pick-ups at mile pace w/ 1 min. or recovery pace in between each pick-up. To throw a little spice into the run on each pick-up a predetermined guy would do a quick surge at a random time and the rest of the group would have to not let the runner get away.
After we finished our distance at around a 7:10 average pace.
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