running tempo 38:00 [4] 4.0 mi (9:30 / mi)
shoes: Brooks Ravenna 7
4 circuits of: along road, up gravel hill, around and past retention pond, up hill, easy down the road, hard ~250m in the woods, easy down to the bottom of the hill to repeat
Coach told us to go at around 85%. I was on my own most of the way pacing a freshman, but I felt really good (despite this workout being usually really crappy for me), and felt like I was going a pretty hard, steady pace the whole time.