I met the group at O'Roi Hardy park. We warmed up for 3+ miles and got back a few minutes late. Luckily Cheris was in charge so they couldn't start without us. It was very chilly on the trail this morning. We warmed up for another 1/2 mile. Then we started a backwards ladder. 6 minutes on/6 off, 5/5, 4/4, 3/3, 2/2, and 1/1. The plan was to run little faster each set. The last one minute on was pretty much a full out sprint. Then I cooled down for a mile with Michelle Campbell. Average pace 8:59. |