Track workout intervals 19:30 1.59 mi (12:16 / mi) +14m11:57 / mi
4 x 200 with 200 recovery.
51, 48, 46, 46
Trail Running warm up/down 8:35 [2] 0.64 mi (13:25 / mi) +3m13:13 / mi
Strength (Rec center) 20:00 [4]
Short, hard workout on machines for arms. Added 15-40# and did 12-15 reps.
Also 10 and 8 pullups
Ski erg 500m @ 1.57. Started very fast @ 1.45 pace and then died the last 150m