p.m. Eric, Jason, Connor, Andres 28 degrees; sunny; little wind; residual snow/ice Rankin track for wu and fast work; other around Hafer and back Drills Fast Work = 300 m repeats w/500 m recovery ( based on Connor's marathon plan; my McMillan HM plan just had a general run) All running for 9 mi = 7:09 pace Post-run: lifted lower |