Notes
Nice fartlek run before the Engineers Cup started, first time running in a while that it didn't feel like a chore. Pickups were between 30s and 3 minutes, I was trying to run 6:00 pace or faster for all pickups, and I really pushed myself during the sub 1 minute pickups to test my quad, which felt fine.
15 minute warm up
hard Slow
2:00 1:30
1:20 2:00
3:00 2:00
50 1:00
45 2:30
3:00 1:40
40 2:30
2:00 3:30
50 1:10
2:20 2:30