Notes
This is a hard workout. 3x the hill loop. The biggest problem with the workout is that the ride home is up hill too -- so you have to leave something in the tank. The more reasonable 8:20 warm-up miles helped a lot (rather than 7:15).
Lost about 20seconds between loop-1 and loop-3. Not great. Not terrible.
Ran with Chase, Matt, Jeremy, Pritzker and Barry.
Training Plan Entry
Fartlek
9 mi
45sec hard, 45sec easy x 12