Notes
4 mile tempo- did prairie but the roads were still really slippery so instead of going with the rest the group, root and I did prairie, came inside and stripped down, and did the last 2 inside. Prairie in rougly 13 flat (including major slipping), then the last 2 miles in 11 flat (5:35/5:25) so roughly 24 flat for 4 miles although the slipping obviouslly made it slower.
Jogged a half mile
3.5 mile fartlek: 6x2 on/1 off. Started with Root but ended up running most of it by myself after he fell off. Foot was sore but I found a solid pace and got rolling. Averaged 5:10 pace on most my reps. Last few were a struggle, I was deff feeling it. Gutted out 6 and called it a day.
2 mile cooldown: easy 13 minutes, root joined in for the last mile of it.
Stretching after.