Notes
7 mile warmup, followed by 3x3200m with 400m rec @ 5:40-5:45pace (11:29, 11:18,11:15), then a progression back to the guard shack (8 miles), with last 5 mile around 30:10. Great run! MattG, Rook, Swansy, GInger, and Verde rode the bike. Nice to have help! Great work!