Notes
4.35 warmup approx 8 min pace then additional .65 miles of drills and several easy striders for 5 mile total w/u.
join the Grandmaster for a couple of 1.5 mile tempo efforts with 800 recovery jog.
10:04 for 1.52 miles (6:43/3:20) then 800m in 4:07.
9:21 for 1.50 miles (6:11/3:10) then .30 mile jog to finish up.
8.80 total for the day. Decided to stop there; don't want to stress my back too much as things seem to be progressing well.
Biathlon in 3 weeks.