Notes
Ran this one with AC - tried something a bit different....
3 up
3x8:00 intervals (6:25-6:45)
3:00 rest intervals
3.17 down
This went better than expected - hard, but not bad - the first two were uphill and punishing.
An ugly bald guy sighting on the course too - sorry Rob, I wasn't good company - U friggin scared me to death when you turned around and ran up behind me (in the midst of my first interval).
TAPER TIME!!