Notes
I ran 15 minutes warm-up, then 25 x 30 second surges, with 1:30 recovery run. I finished with 15 minutes cool-down. It started out with clouds, and then we had a downpour with sleet. By the end of the running it was sunny and hot. The dirt road was being graded and rolled while we were there, but we only had to deal with it at the beginning.