Caitlin's 3 x 3 Mile Workout

Time: 105:31
Distance: ~14.5 miles

W/u: 20:28 for ~2.5 miles
W/o: Help Caitlin with 3 x 3 miles w/ 4 mins rest
C/d: 22:53 for ~2.5 miles

I was up early to help Caitlin out with her 3 x 3 mile workout around the Booty Loop. I slowly ran over to the tennis courts in Freedom Park trying to get my legs wake up. I knew what the workout was but I wasn't sure of the pace or rest.

Once we got started I knew the pace was quick but since I wasn't wearing a Garmin I didn't know how fast the uphill mile would be. Turns out we came through in just over 5:50 when we were hoping for something more like 6:10. From that point forward, the workout was on and it was nice to see Caitlin respond each segment. She struggled during parts, especially the second mile, but was tough to keep clipping away. I'm not a big fan of working out on the Booty Loop but the route is definitely good at keeping the pace honest.

Splits:
17:36 - 5:52, 5:56, 5:45
(3:58)
17:41 - 5:51, 6:00, 5:47
(5:03)
17:47 - 5:59, 6:00, 5:42
Total of 62:10 and ~9.5 miles

It should also be noted that I hurdled a dog on the final 3 mile interval. Had this been my workout and not Caitlin's I would have probably tripped over the pup and taken the old woman out too.