Notes
2 mi warm up
20 X (1min on + 30 sec off)
5 X 200m with 200m rest
2 mi cool down
1min hard was at 8k pace (ended up a bit faster, ~5:35/mile). got about 5.25 miles in.
200's were at mile pace... kinda went balls out on the last one.
good work out. all on xc course.