Notes
started with a 1.5 mile tempo at 7:45 (5:10) and had a quarter-half mile jog to the hill route where we pushed the uphills at same pace as the tempo. felt great, tempo was smooth and kept form on all the hills. did the 8 mile hill loop in 49 minutes (6:08) including the downhill rest, so an overall good workout. stretch after, followed by core and 100 pushups