Notes
really solid high volume workout on the track with Joe, Sam and Drew. Since the humidity was so low I was actually able to breath a little bit which made a huge difference. Still have a long ways to go but I'm more encouraged that when the temps and humidity go away I will be able to get where I want to go. Didn't expect much after 20 miles at Swallow Cliff with only one day between. Workout was 3 x mile at tempo pace with 2 laps jog between. 4 x 800 at 8k pace with 1 lap jog between. Last was 4 x 400 at 5k pace with 200 jog between. We did this entire workout non-stop. No rest between sets. The boys looked great. I was impressed with how fast they were running at such a high volume.
My splits;
5:41, 5:41, 5:41
2:41, 2:41, 2:41, 2:41
1:17, 1:17, :1:17, 1:15