Some of us got to the AO at 5:10 to do the 6 pack.  If you haven’t tried this yet, I highly recommend it.  As we finished others showed up to join us for our run today.  5:30 hit and I gave the disclaimer.

Warm-up run– this was to be done at your 10K pace and we completed a mile loop.

Interval Training

We did each pace 4 times with a minute break in between each go.

(4) 10K (70% effort) pace for 1 minute

(4) 5K (80% effort) pace for 1 minute

(4) Sprint (100% effort) pace for 30 seconds

Cool down run at 10K pace for about 1/2 mile back to shovel flag.

COT: prayer request were had for Adrian King, Chestnut’s parents, Mayhem (greenville) family, and Bob Dawson. Took pic by Flag.

Moleskin: I feel everyone put in their best effort during our interval training.  We saw a side of Truth Hurts, as he held his own during the sprints.  Look forward to dedicating some time to interval training each week at Terminal Run.