3 - 2 - 1 workout this morning with Matt, Zak and Chad on the murdock trail. No wind, 20 degrees.
3.5 up. 1.5 down.
3: (5:36, 5:18, 5:19) w/ 1/2 mile jog recovery
2: (5:15, 5:25) w/ 1/2 mile jog recovery
1: (4:58)
Felt pretty good today. The first mile we ran through a 200m icy/crunchy snow span which slowed us down a bit. The 1st mile of the second interval included the murdock dip. Going up the hill at the end of that mile beat me up pretty good; it took a good 1/2 mile to recover and get back to pace. Good times.
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