Notes
Did the workout on Tuesday. Really just had to run by feel. A lot of ups an downs on the trail. Doesn't always look like it on the paces, but I did try to hit 10K for the first 60 seconds and then shift down for the last 30 seconds.
Training Plan Entry
Interval
8 mi
A great workout to get in here on a trip. It'll get your attention but not stress you mentally too much to do it....the body might not agree with that statement above though :)
~1-2 miles easy
12 x 90 seconds
(60 second jog recovery)
Run the first 60 seconds at ~10k effort. Shift gears the last 30 seconds to ~5k effort or quicker.
Run easy to get you to 6-8 miles on the day.