run: xc intervals 1:05:40  14.37 km (4:34 / km)
activation, 20min wu, active wu, 4 x ~40-50m uphill in xc flats
in regular flats, all on usual 2k loop:
2km (500rp/500SS/500rp/500SS), 90s rec
2x2:50 @ 5k rp, 90s rec
2x1k, 90s rec, 3min set rest
7:51, 3:46, 3:47, 7:59
this was good! not sure how it compares to past gold bar workouts but i feel like i'm in a good place for this time of year. we had a solid group going, i was mostly trying to just let NS and morgan drag me through and not get dropped too hard, but there was definitely some good back and forth going on at points. one annoying thing was how a couple of the young uns would decide it was time to mix it up and get competitive on the steady state portions, which was odd but eh, they'll figure it out. i am not fit enough to fight back and still be able to call the effort "steady" haha. there was the option to do another k at the end, but i have been exhausted the past couple days and don't feel keen to run myself into the ground unnecessarily. i was actually feeling pretty tired and lethargic all day and during warm up, so i was glad i was able to get it together.