Notes
Progression run with Ryan, Paul, and Drew from Drew's house on Nantasket beach. Did a 21 minute warmup, then started up the workout. Not too quick over the first 10 minutes as we went up and down two monster hills- very tough. At 33 minutes they started to roll, I hung in until a little after 40 before I fell back. Another hill and some sharp turns put them out of sight. Ran hard for 20 minutes on my own, slower than their pace but still a solid effort. 8 minute cooldown back to Drew's house.
Training Plan Entry
Fartlek
1:00:00
6x 30 secs @ 3k / 3 min E