Notes
(5 mile tempo+ 6xhills+ fartlek+ cool+ strides) the tempo wasnt all that bad although it got a little too spicy for my liking early on it cooled off in the last 2 miles so it wasnt all that bad. the hills were absolutley killer today. the humidity def played a factor and i struggled hard up the hills, i wish i could have blamed it on the side ache but it wasnt that bad. the fartlek was a nice bounce back, I stayed fluid and we had a nice pack. the pace didnt get faster than 5:20 and the recovery was great.