O - competition (NE Relay Champs Green) 30:46 [5] 3.53 km (8:43 / km)
Gilbert Lake SP, Oneata, NY. Clean run with one error not reading map well going to #3 that cost a minute. Rest clean and pretty fast. Happy with day, except G had a great run and beat me! Still need to work on speed before Manchester 5 mile RR. 1st M-55.
Target times 5:18/:49
Jog between intervals; slowest times first, faster as I warmed up. Felt good, but times slow. Haven't been running much this month.
3 x 1200 @ 5:23 - 5:39
6 x 200 @ :38 - :48