Notes
Afternoon workout on the course w/ the team after having walked it earlier this morning after morning run. True cross country course- first 2k is relatively flat with a few roles and then the next 3k in the woods is constant steep ups and downs and turns- reminds me a ton of Parkside, especially given there is a hill right before 3 miles that is Blackwell steep and about Geneseo level long. Last 2 miles are flat for the most part but deff a fun XC course.
Workout was 2.5 steady, jog .5, then a fartlek (I did 60,75,90, 2 min w/ decreasing rest- 2, 1:45, 90). Went well- despite how achy the legs have been, took ibuprofen/used sombra, rolled out so legs felt great. The steady part felt controlled for the most part until we got into the hilly section and then deff felt like I was working a bit. Splits for that was roughly 6:15pace so a good controlled tempo effort (for me). Gassed a bit with the hills. Fartlek went well- avgd 5:15/5:08/5:30/5:25 for the segments and legs actually felt like they had some juice.
First workout since conference, happy with the effort and a good step forward.