5 X hydro hill 2:38's

1.5 warm-up, 5 X Hydro hill in 2:38, jog back down the hydro and 1 mile cool down
My back is still sore from the candy cane(muscle pull), legs are now sore from the hillwork, tomorrow will be a tough day getting up out of bed :)

5k 17:22 3rd overall

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Candy Cane 5 k long course it's 5.25 km,not sure why it's not measured right, I have done this race 3 years in a row and every year comes out .25 over or 40 seconds or so
Anyhow, the conversion is equivalent to a 17:22 5k

6 miles roads, 40:56 (6:49/m)

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6 miles roads with Jeff, 40:56 (6:49/m)
7:12, 6:35, 6:45, 6:48, 6:48, 6:42