Tough conditions today, as it was warm with unstable snow/footing.  I much prefer cold temps and crunchy and tacky snow, but that will come, its only November.

WU: 20' very very slow and easy on snow trails due to slippin' and sliddin'.

MS1: 8 X 40 sec hill repeats for strength. So just a nice, steady moderate/hard effort with 1' RI.

MS2: 10 X 20 sec sprints w/2' RI.  Odd # done on a slight decline grade to train leg speed - very important during winter.  Even # done in opposite direction.

CD: 5' easy home.

Training Tip:

Performance gains requires patience and purpose.  I could have become very frustrated with the snow conditions today, slipping and sliding with every step.  This could have been very frustrating and annoying but I told myself to slow down and be patience, AND to focus on the purpose.  The purpose saved me, which was to get in a good warm up and then do sprints.  Without this purpose, I  would probably have called it a day in the warm up.  So, instead of a short 20 min frustrating run, I got in a good 50+ min quality run.