Notes
Not your standard long run because I broke it up into segments. I ran 35 minutes with Graham on the trails and then casually jogged around during the girls 1a race. After that I did about 30 on the hills solo and after the guys 1a race, Birkel, Beast and I ran about 25 minutes on that hill loop backwards. Overall this run was not spread out too much and I got in some tough quality on the hills. Will take tomorrow fairly easy.