A fartlek was in store for me. I began with
a 5:00 min/.6 mi warm up, heading towards the NEW start of the
Rustin XC course. I did the standard 15sec-30sec-45sec-60sec with an
equal amount of jog time in-between. I sustained this over 4.8 miles
(NEW course), covering the distance in 33:25. I figure my runs were at
about 6:00 min pace and our jogs were at 8:00 min pace, for an overall
pace of 7:00. I cooled down .9, for a total of about 6.2 miles. I felt tight,
but pretty good otherwise.
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