Notes
2 sets of 3x400 hard, 400 easy on trail. Rest after 3 for quite a while to catch breath and stop light-headedness. 7:12 warmup, 76 hard, 1:55 easy, 71, 2:06, 67 (Short), rest, 62 (short), 2:00, 72, 2:11, 70, 7:55 cooldown. Felt tough. Ankle real sore at start then loosened.