Notes
Run felt hard, though I kept the pace slow. w/u was .25 walk, then .25 intervals of 5.5-6.0, followed by 1 mile each 6.1-6.2, then .5 at 6.3, then 2 min. each at 6.5, 6.0, 6.4, 6.0, 6.3, 6.0, 6.2, 6.0, 6.1, 6.0 Mostly I kept it flat since my glutes were hurting, so only 18' elev. gain.