am: 5.36 miles Harold Black Park with the Rovernator grass workout

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am: 1 mile warm with Gary - 4 X 100 strides
1 mile(165 bpm)2:36, 2:38 800, 2:36(167 bpm),
800, 2:36 (169 bpm), 800, 2:37(170 bpm),
800, 2:37(170 bpm)
(1 minute rest)
1.25 mile cool down with Stalliono
8:21, 5:36, 5:23, 5:29, 8:32
.36 2:52

pm: 5 miles 34:34 (6:54 /m) trails

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tried to keep Hr 140-150 range
6:45, 6:50, 6:56, 6:57, 7:02
Avg HR: 147 bpm

10.1 miles 82:52 (8:12 m)

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easy run, legs tired
Avg HR: 133 bpm
8:06, 8:49, 8:10, 8:08, 8:00, 7:46, 8:06, 8:28, 7:46, 8:34
.11:54.6