Track 12 X 400 (100 jog)

1 mile warm-up, 4 X 50 stride outs, 12 X 400(100 jog), 77, 76, 75, 75, 76, 76, 77, 75, 76, 76, 76, 77. 1 mile cool down Pacework (5:04 mile pace)

Hilly 10 easy 1:16:07 (7:36/mile)

Hilly 10 miles 1:16:07 (7:36/m) home trail up the hydro, St. David, Merittville, over bridge on path to decew, up around lake Gibson trail back on decew, up Jackson flats hill, pelham, Glendale, Riverview until I hit 10 miles

Anaerobic power workout 12 X 400(400 jog)

8 miles total, 1 mile warm-up 4 X 50 speed drill,
12 X 400 with 400 jog recovery.
76, 76, 76, 76, 75, 73, 74, 74, 75, 75, 75, 75.
Note the middle 4 there was no wind.
Cool down 1 mile.