10 miles 69:59, with sir Shane Lavell, speedster Matt West, and Mr Form Richard Ayotte
Brock U, merittville, decew, out cataract rd to holland brown fence and back.
Hot one out there even at 7am and a few wee hills:)
Week 1: 40 miles Mon to Sun (Feb 5-11)
18x1min/1min, 6x3 min 90 sec, 3 miles steady state, 4 strides
