Thursday October 17

[Loco Coyote]

10.1 miles with reps of 3-5 minutes that had 60-90 second jog recovery (21.5 minutes of faster running), then a water break and 7X 100 m hill reps (GAP was 5:00-5:20/mile pace). I have a 5K xc championship race in a couple weeks and a week after that a marathon.

[Fast Eddie]

Worked close to a 11 hour day, getting merchandise and setting up our booth at the Toronto Waterfront Marathon. Got home and slogged through 8K.