3mi up, 5,4,3,5,3,3,4x150,5,4,3 with 2' rest after everything cept 3:30 before 150s to put on spikes, 3mi down.. 10mi felt a little sluggish (6) 78.8 62.3 45.5 79.2 45.9 45.3 20.5s or so 76.2 60 44.3