Notes
2 hour run at the bowl & pitcher on the trails, followed by 6x100 meter strides. Felt pretty good through the first hour, then began to drag a bit. I shed my gloves and drank some water and was feeling great within 15 minutes. Ran strong over the last 45 minutes but the hills were harder than they should have been. Blaming that on the treadmill.
Just a note that no-one from team EMDE was there and I arrived at the specified time.