running 41:07  2.96 mi (13:53 / mi) +315ft 12:37 / mi
TNT - last real workout before Sandy's 15k (there's a 15-20 minute easy run on Friday to loosen up the day before the race). It was 8 repeats of 1 min hard, 1 min recovery. It's fun to compare this workout to the very first one we did on Feb. 5 which was 8 repeats of 1 min hard, 2 min recovery. We went much slower on the recoveries tonight - but only got half as long - and much faster on the hard effort pieces. Was really pleased to see that.
A perfect workout for loosening up after the Billygoat. Still have some sore muscles from that. Hopefully, this workout will put me in the right frame of mind for the middles at West Point.
A small TNT, just me, Sandy and Karl.