YHC arrived at the Shipyard to find the gym parking lot and track under lock and key.  All four pax navigated the Shipyard parking lot and found their way to the gym.  However, the workout was forced to go mobile.  Pax headed out for different distances and different paces, and most of them returned safely.  YHC met near disaster at mile 1 after stepping on a bottle and rolling my ankle.  After sitting on the sidewalk for a minute, a short walk, and a monologue of various expletives, I continued on my merry way with only a slight hobble.

Disclaimer: Not given (oops!)

Weather: Muggy, humid, hot, uncomfortable, etc….

The Hustle:  0.5mi warmup, 800m @ 10K pace, 800m @ tempo, 800m @ 5K pace, 800m @ tempo, 400m @ Mile pace, 800m @ tempo, (2x) 200m @ Mile pace, 800m @ tempo, 0.5mi cool down.  Each interval was followed by a 90 second recovery.

Later, dudes.

Bueller