Seems our 9am group is growing.

Pat, Eva, D, KC, Rich and Ryan….we did 3 x 3′ at 70%, then 4 x 4:30 every 30″ 70/80 and the last 30″ at 90% then ended with 8 x 30″ on 1′ off.

About 14 km total with warm up and down.