Notes
440 elev. Intervals 8:04 avg. Easy 9:18 avg.
felt pretty sluggish for 6 easy miles but MP miles felt ok. Tempo mile was tough and added a MP mile after. In all, tough workout but handled it ok. Leg workout after actually seemed to help my legs feel better than immediate post run. Ankle still lingering, some burning feel after run, but not limiting during run. Gels at mile 6, before MP miles, and ~mile 13, at top of Cranbrook road hill.