I had an early meeting, so I did a fartlek/hill workout in the avenues instead of hooking up with the group. I ran through the cemetary to 11th Ave. where I started some surges, with the longest being about .8 miles at sub 6min pace. Then I did the dreaded "up and over" through the Avenues, which taxes my heart rate severely. I cooled down back to home via Federal Heights. |