Notes
very slick roads. Very poor grip but battled through anyhow. 2.5 w/u 6x2min on, 1:30 recovery. the 5th, the damn puppy decided it was time to play with loki...grr ruined our rhythm. Just worked on turnover and relaxing, not so much speed.
Training Plan Entry
Race Pace Work
4 mi
1/4 miles alternating 5k pace (5:30-5:50) and MP (610-30) starting on slow end, towards end faster.