road run 8:00 [2] 1.2 mi (6:40 / mi)
◪ (line-O) 30:00 [3] 3.0 km (10:00 / km)
Training with Junior Team C-group
◪ (size and distance estimat) 30:00 [2] 2.5 km (12:00 / km)
trail run 20:00 [2] 3.5 km (5:43 / km)
warm-up / cool-down for 1mile
intervals (1 mile) 5:32 [5] 1.6 km (3:27 / km)
same as two years ago
◪ (shadow - O) 1:00:00 [4] 7.0 km (8:34 / km)
same short course twice - first shadowing Ross, than in opposite direction - Ross shadowing me. Getting tired at the and.
◪ 25:00 [2] 2.5 km (10:00 / km)
Tried to Shadow Dan on orange course but coming cold finally took over.
fealing worse every minute now