XC homework

Sunday, 9/16--DJ and I I did a repeat of last Sunday's workout, per his scheduled XC homework.  A fartlek was in store for us.  We began with a 6:00 min/.65 mi warm up, heading towards the NEW start of the Rustin XC course.  We did the standard 15sec-30sec-45sec-60sec with an equal amount of jog time in-between. We sustained this over 4.8 miles (NEW course), covering the distance in 32:42, 48 seconds faster than last week's effort. I figure our runs were at about 5:48 min pace and our jogs were at 7:50 min pace, for an overal pace of 6:49. We cooled down .6, for a total of 6.05 miles.  Both of us felt pretty good once again.