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.
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.