Notes
3 mile warmup..
3 miles at 16:30
2 miles at 11:10
1 mile in 5:17!
2 mile cooldown
slightly disapointed in the 2 miles and 1 mile but very tough workout! conditions were rough as well.. wind rain and mud
enjoyed it though. followed it up in the weight room
2x8 dumb bell bench
4x8 hip circles
3 x 30 sec plank
200 sit ups