[wxw_express] Ran, Down by the River

AO: Wxw_Express
Q: Tuck
PAX: Flip Phone, Dunkin, Gerber, Bratwurst, Atlas, Paper Jam, Fuse Box, Damascus, Das Boot, Rubbermaid, Drive By – Rob Rosenthal
FNGs: None
COUNT: 12
WARMUP:
– 1.25 mi EZ
– Dynamic stretching
– 2 strides

THE THANG:
– Hill repeats: 1 minute uphill alternating between hard, harder and hardest, with recovery back down and on to the next hill. We utilized the Lawson greenway paths, starting at the bottom along the river and running hard up each tangent leading to various cul-de-sacs. After hitting the 9th hill we cooled down down back to launch.

MOLESKINE
Great effort out there by all. We came, we saw, we conquered dem hills. Darkness, barking dogs, rumors of Copperheads and speeding cars would not deter us.
Apologies for getting us back 4 minutes late! #extracredit

Next up in the mile time trial training plan is a 3 mi tempo on Thursday. f3southcharlotte.com/2023/03/24/preblast-2023-mile-time-trial-collab/