Notes
3.00 miles in 23:24 including 6 x 20sec hill surges.
Tempo run: Splits of 6:13/6:24/6:29/2:17[6:26] = 3.36 miles in 21:24. Could tell early on in the workout still not recovered from Wednesday's beatdown so cut the tempo run short by almost 10 minutes. All the work is in at this time. Will start to shorten things up on Sunday's run until the Trail of Tears run.
1.96 cooldown including 4 striders