Notes
ran from home down to the mall which is about a mile mostly downhill, then ran up Prices Fork and Main Street over to the high school track. That section had some pretty good uphills. Finished with an 800m on the track in 3:00 and a little extra to make it 25 min. Ran hard but not a race type effort and didn't consciously speed up on the track.
felt decent.
did 3 x 100m in and out sprints afterward....turnover was really quick but didn't feel real powerful.