Notes
Good interval run on a dreary drizzly day. 2 mile progression warm-up at 5.4-6.2. Then 4 x 1 mile at 10k pace (7.3) with 3 minute rests, then 4 x .25 at 5k pace (7.6) with 1 minute recoveries. Ended with 1.75 cool-down. 244' elev. gain, mostly on the w/u and c/d. Pace felt hard but there was no pain.