Sans Paul

5.5 mi. Two rabbits waiting on a grassy field is a good sign. And an early morning text from Kaitlyn saying she’d like to try out the track this morning.

Paul was away this week, I only remembered as I did the warmup with Seth and Kaitlyn. No jeep, and now I’m figuring out the intervals on the warmup.

It was a dead calm morning, we did well alternating directions on the track. Kaitlyn was great, running fast on all distances and reeling in folks in the last 50m of a few intervals. I felt good 9 days post marathon, some of my intervals were usual times, some I felt tight on the left side glute so I kept a modest pace without risking a tear. We had approximately 14 people running with us today.

1.5 mi warmup jog

400m w/200m recovery
600m w/200m recovery
300m w/100m recovery
300m w/200m recovery
600m w/200m recovery
200m w/100m recovery
600m w/200m recovery
200m w/200m recovery
400m w/200m recovery
800m w/200m recovery

1 mile cool down jog

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