Notes
25 minute warm-up (including 6 x 40 seconds on/40 seconds jog)
20 minute of 2 minutes on (5:15-5:20 pace) w/ 1 minute jog recovery; 2 minute jog after set
8 minutes of 1 minute on (sub 5 pace) w/ 1 minute recovery
30 minute EZ cool down (last 8 minutes barefoot on turf)
NOTES: Windy and soft in spots on trail. Tougher going out then coming back. Lighter workout for CW, but definitely quality last workout before Richmond. READY TO ROLL!!!!