Hill repeats on Walsh drive with and added twist at the end. First part of the workout comprised repeats of varying speed/distance/terrain. (odd splits are work even are recovery). The last part consisted of running from Panoramic down to Muir woods (split 21) and then climbing back to Panoramic via the road (instead of the Dipsea trail - split 23).
Reasons behind this are to prep the body for the transition from hard downhill to uphill on race day.
Half mile warm up, 30 min pre and post stretch.
weight: 144.8 body fat: 13%
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