Tomorrow’s workout is 4 x 3 minutes out and 3 minutes back. The course is a slight downhill going out and therefore a slight uphill coming back the goals are 1st to get back to the exact spot that started at without looking at your watch after turning back. Since you be running up a grade you will have to increase the effort to achieve that goal. The secondary goal is to go slightly further on each segment. Done correctly the fastest and the slowest of us will arrive back at the start at the same time. If it is sunny and hot we will move the start down the starting point of the trail a short distance to a shadier area.
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