Notes
20:00 WU
11:00 + 5:00 CD
Fartlek with Ali: 2x3:00, 3x2:30, 2x2:00, all with 2:00 up-tempo rest. Al was in pain through the second 2:30, so she jogged back as I finished up solo. :( We were going hard on those intervals though. A woman walking by us on the River Trail said "Wow" under her breath as we sped by. She sounded genuinely amazed. It made my heart warm.
Returned to the track for 1x1000m in spikes at 5k race pace. Got to do the track part with Lunau. Our goal was to start at 79s (400m split) and whittle our way down to 78s. We did just that with a 3:16. Finished with med ball as GS.