Notes
broken tempo 15/12/9 w/ 5' steady between. started out with the team, stopped at 3 miles and did a few drills before beginning. I crushed the beginning running basically 15:00 for 3 miles 5:01/4:55/5:03. the unfortunate side was that I didnt realize I pretty much had a downhill grade most of the way out. hit the steady paces between but got utterly fucked on the way back. 5:21/5:40 =( and change (2.18) for the 12' portion. Tried to rally back on the 9' portion to finish strong but ran just under 5:30 pace (1.65). Was feeling dead legged on the way back but tried my best to stay focused.