Notes
With Boulder Striders. Felt great.
Warm Up 20 min/Stretch/4 x 25 sec strides
Start with 4 x 2 min @ 10 km effort with 60 sec easy
Then do 4 x 60 sec @ 5 km effort with 60 sec easy
Then 2 x 3 min @ 10 km effort with 90 sec easy
End with 4 x 75 sec @ 5 km effort with 60 sec easy
Take 2 min Easy between Sets
Cool Down 10 minutes