12 miles at the track

12 miles total

3 mile warm-up, strides within last mile 150's X 4
8 X 200(200 jog) 38, 38, 38, 37, 36, 36, 36, 36
400 jog
4 X 800(400 jog) 2:45, 2:45, 2:45, 2:45
3.5 mile cool down and drills

Shamrock 8k, 29:32

Untitled by runperryrun at Garmin Connect - Details

2 mile warm-up strides,
ran the shamrock 8k road race 5500 people
5:45, 5:46, 6:12, 6:27, 5:20
2 mile cool down
had some right calf issues at 2 miles, hard to push off

scroll down to the 8k
http://results.score-this.com/SearchresultsPageSSChipStart.html?raceid=20130302OFWS

3 miles 19:55 (6:38/m)

Untitled by runperryrun at Garmin Connect - Details

1 mile easy, 1 mile pick up, 1 mile easy
7:10, 5:53, 6:48