run1:23:47 8.53 mi (9:49 / mi) +262m8:58 / mi ahr:132 max:178
Nice sunday morning run with Supe. Easy going for the first hour, then kicked it up a notch finishing with a perilous sprint over frozen jagged mud to the bridge over Canterbuy falls. Rox seems to have no issue with the jaggedy bits.
Program is definitely getting more challenging. 3 ten-minute sets at 10k pace. I was with Rox so we headed to the rail trail. Middle set was on the flats. 3:53. that felt hard.