Notes
Really quality workout today. the tempo was a little spicy opening up in 5:20 high but settled in really nicely and we had a nice solid pack at the end in 24:07. The hills were beastly as always. I tried to maintain a certain level of ferocity and may have faltered a bit in the middle part but on the last two i really "spit in pain's face," as Al likes to put it. The fartlek was quality as well. Troy took off but Plank, Mamerow and I hung back just about 10-15 sec from him and ran a nice smooth and aggressive pace. Overall another great workout this week