Notes
nice easy run. ran an easy 9 then ran the selinsgrove x-c course as a tempo (22:16).
ran the first mile in 6:35(downhill) then hit the two mile mark(uphill) at 13:46 and finished @ 22:16
i would like to tempo this again in two weeks and see if there is any progress. if my legs are feeling up to it, i may run some 400s this weekend.