Sunday, 9/23--did a 31-min fartlek on the XC course. Warmed up to the diagonal start and went from there--30 sec run/30 sec jog 60 sec run/60 sec jog. I followed this patterns for 2 full course loops plus ad additional 1000 to my house. The actual fartlek was 31:00; the total run w/ warm up was about 36:00.
Sat, 9/22--ran an easy 5M.
Friday, 9/21--took the day off
Thursday, 9/20--met in town. Workout was 3M pick-up within the context of 7.9M run. Unfortunately, I turned my ankle when a car driver put on his high beams and blinded me.
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