Running warm up/down 22:00 [2] 4.49 km (4:54 / km) shoes: Brooks Launch 3
Running intervals 24:00 [3] 5.51 km (4:21 / km) shoes: Brooks Launch 3
2, 3, 4, 4, 3, 2mins. Rest 1min between each, and 2mins between the 4s.
We took this at a decent pace where we could find a good rhythm and stick with it. I felt pretty good considering the team had a huge thanksgiving dinner last night!
Running warm up/down 9:00 [1] 1.47 km (6:07 / km) shoes: Brooks Launch 3