run (warmup/down) 26:16 [2] 4.47 km (5:53 / km)
Some road, some track, some grass. Warmup 3690m 21:36, cooldown 780m 4:40
track (ladders) 32:00 [4] 7.22 km (4:26 / km)
DCRRC Wed track workout, Washington and Lee HS. 7:40pm. HS meet on track so we got a late start. Should have done a few more miles warmup, instead we stood around and got cold.
2 x ladder of 800, 400, 200, 1200 with 4min jog between sets. Rest 440, 220, 40s. Pace supposed to be 10k pace for 800 [3:04] and 1200 [4:36], 5k pace for 400 [88] and 200 hard but under control.
2:57.8 (2:14) 84.0 (75) 32.3 (42) 433.2 (408) 2:57.8 (2:38) 87.6 (81) 36.0 (41) 4:33.5
Square dancing (basic) 10:00 [1]
At Boomerangs, 8:45-9:30pm