Notes
It took me a while to get motivated so I got out the door a little later than I wanted to. I ran towards French Bay. The first mile and the last 1 1/2 miles were done at an easy pace. The rest of the workout I did a bunch of fartleks with the rest periods of about a minute or 2 and an easy/recovery pace of about 12-14 min per mile. There were a few big hills which I mainly ran at an easy pace but I did sprint up a couple of them. I felt good after, although there is slight pain in my right hip again. (655c)