Notes
20 min up
4 mile Tempo in 26:22
43 mins down
The plan was to do a short tempo and then tack on some hard hill 400's afterwards. Did the tempo and felt great, jogged over to the Fanshawe hills and realized that there is still some ice on them. So rather than slip and pull something I just decided to jog the hilliest route I could make up to get me to about 90 mins and call it a day.
The pace of the tempo shocked me, it felt so good and unforced. It's really not that far off the pace I ran in the 10k just a few days ago. It also included stopping dead in my tracks to avoid getting creamed by a school bus.