Notes
S then N to Montrose. light rain. 4mi easy (7:50/mi) with a stop for pullups, then strides/pickups/fartlek alternating between 15 and 60 sec followed by 90-120sec easy. (15,60,15,60,15,60,15,15,60,15,60,15,15,60,15 = 9x15 and 6x60). felt pretty good.