run: fartlek (tempo + foxy frog) 1:14:27  16.01 km (4:39 / km)
20min wu, active wu, jog over to farm, spikes (xc flats) on, 4x50m uphill, wb rec
in shoes: 5x100m uphill (95% effort) jog down rec; couple min rec
32min total of:
5min RP, 5min SS
12min of 1min hard, 1min SS
5min SS, 5min hard
this was ehh. the 100m hills took quite a bit out of me. i am purposefully working hard on those despite knowing it'll hurt me in tempo, for dat speed. i don't know how i feel about the 32min. i went out with NS in that first 5min of race pace, had no idea how fast i was running; turns out that first km was 3:36. so that hurt me real bad and i never really recovered. the young uns started to really dust me about halfway through foxy frog, my easier minutes really slowed down and then i was alone. the cherry on top of the whole thing was desperately needing to make a pit stop during the last 5min or so and being super far from the bush haha. i think getting into good xc shape is always a slow grind for me, and these super-long-tempo/fartlek days are really doing a great job of highlighting my weakness. so i'm still not too concerned with how much of a struggle this ended up being. super happy that i get to workout with the team this friday, i think i've been missing out big time on the weekend workouts.