Met my group at East Boulder Community Rec. Colleen led the group of mostly triathletes with a few Running Republic runners. I arrived early so I could jog an extra few minutes to warm up my achilles. Then we did a 20 minute warm up, stretching, and strides. The workout was 1,2,3,4,5,4,3,2,1 with 1 minute jog between the 1 & 2 minute intervals, 90 second jog after the 3 minute intervals, and 2 minute jog after the 4 & 5 minute intervals. My pace was 5:38, 5:34, 5:38, 5:21, 5:51, 5:35, 5:28, 5:11, 5:03. Pace was all over the map because the trail we run is gradual up or down, and we changed directions a few times, but in essence it was a good 5K-10K effort for 25 mintues with some jogging mixed in. I actually stayed with Colleen for most of the intervals!!! First time ever actually staying with her in a workout. I couldn't quite hang with her on the 5 minute interval and also the second 3 minute interval, but other than that we were stride for stride. My legs were super tired though. Lungs felt pretty good, my legs just still have some residual fatigue in them. I'm feeling great about where I'm at with my fitness. Now if I can just keep my achilles tendons loose.
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