running 1:30:00  **
warmup down to transitway at Ottawa River just north of Lincoln Field.
Countour only map with no north line, 10minutes to try to figure out the map and were we were - not easy!
Intervals to controls on the map, increasing speed back to start point.
Intervals around 500m asfalt loop alternating with cut across in rough grass.
Cool-down jog back to FRP.