Notes
Good workout. Got out there late as I watched the XC team's workout with Coach. Willie ran a 5:23 mile followed by hills. When I got to the rec with mom the sun was fading fast and it was getting cold. I did a 16 minute warm up, then 4x8 minutes with 2 minutes rest at tempo. I did well, worked hard and was able to get my heart rate up to the mid 150s, maybe 160s. This means I was solidly in the threshold zone because it's 15-20 beats lower in the water. Very glad I was able to do that. Then 12 minute cool down. Tomorrow biking with the XC team on their long run, then doing a 95 minute long water run. Yolo.