Notes
2.48 warm up, 2x3 mile tempo with three minutes rest between, three minutes rest, 8x 30 second strides with a minute jog between, one minute jog, cruise mile, one minute jog, cruise mile, cool down. Me, Goggs, and MacCoy hit the gravel roads south of Ames. All in all this was a great workout especially for the first back in Ames. I definitely surprised myself a bit. I'm pretty happy with how this went.
1st 3 mile tempo - 17:02 (5:34, 5:42, 5:45)
2nd 3 mile tempo - 17:14 (5:35, 5:53, 5:45)
Cruise mile 1 - 5:41
Cruise mile 2 - 5:54