Run/Hike warm up/down 1:00:00 [1] 4.03 mi (4.0 mph)
30min w/u jog/run over to the Central track for the TT and 30min c/d back to the school
Run/Hike warm up/down 15:00 [3] 1.44 mi (5.8 mph)
15min or so of some w/u intervals/sprints on the track.
Run/Hike race 10:40 [5] 3.0 km (16.9 kph)
HARD 3k TT on the track. Felt like I was really able to push it and make the last 300 or so really hurt. Aslo had decent splits. Succesfull day.