Notes
2.25 ish warm up
12x(1min on 30sec off) on full course @ race pace
1) 5:09 pace (got out hot)
2) 5:40
3) 5:41
4) 5:37
5) 5:27
6) 6:14 (big hill after mi 1)
7) 5:22 (out of the woods, working the flats)
8) 5:27
9) 5:33
10) 5:49
11) 5:05 (i believe this was down the huge hill)
12) 6:10
1.5 ish cool down
the work out felt comfortable and this is very reassuring coming into sundays race. worked the flats and was smart on the hills.