Track, 4 X 1200, 4:00, 4:00, 4:00, 4:00 (400 jog recovery)

Track, 4 X 1200, 4:00, 4:00, 4:00, 4:00 (400 jog recovery) very tough to hit my times, very windy, legs were tired and breathing a bit laboured.....1 mile warm-up, strides, 1 mile cool down

2 miles w/u, 4 miles steady state, 6:41/6:26/6:23/6:44, 2 miles cool down

Untitled by runperryrun at Garmin Connect - Details
Trails, 2 miles w/u, 4 miles steady state, 6:41/6:26/6:23/6:44, 2 miles cool down 4 X 100 strides football field.
Total 8 miles 59:38 (7:26/m)

2 w/u, 4 steady state(6:13/6:19/6:12/6:20), 2 easy

Untitled by runperryrun at Garmin Connect - Details
8 miles 57:35(7:11/m)
2 miles easy, 4 steady state(6:13/6:19/6:12/6:20), 2 easy, ankle 100%, no twinges :)