4 miles easy 10 X 100 speed drill

4 miles easy 28:34(7:07 mile pace) on the roads with Jeff and 10 X 100 speed drill afterwards

13 miles

10 mile boxing day.....km splits

3:32/3:32/3:33/3:41/3:38/3:41/3:47/3:46/4:02/3:48/3:48/4:11/4:13/3:39/3:59/3:34------0.16 49
61:22- 2nd 8k very hilly
mile 5:43
2 mile 11:30
3 mile 17:20
4 miles 23:20
5 miles 29:20
2nd 5 miles all hills

3 miles easy 21:00 roads

Ran 3 miles easy with perfect form 21:00...race preparation/tomorrow no run/race Sat 10 miler