Today was a very interesting day, a friend of mine I met at a recent 5k invited me to his cross country practice for mile repeats, me and my friend from college decided to head over and give it a shot.
The course was almost entirely up hill, and juding from the times it may have been more than a mile, my garmin was acting up in the woods and I believe it was a little in accurate. Nevertheless, was a very good speed workout tailored specifically to the upcoming cross country season.
2.5 mi. warm up - (21:04/8:27/mile)
1st Repeat - 1.13mi(8:08/7:11/mile)
2nd Repeat - 1.01mi(7:42.59/7:38/mile)
3rd Repeat - .25mi(1:11.8/4:41/mile)
2.4 mi cool down - (23:47.06/9:55/mile)
The general slowness of the repeats is what leads me to believe the course was off. Even on my worst days I don't think a mile repeat would be that slow, maybe the gargantuan hill at the start is what derailed the training, others reported times that were off as well.
We were really feeling it afterwards so took an extra slow cooldown.
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