6 miles, 44:24 (7:24/m)

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with Jeff
7:25, 7:38, 7:25, 7:08, 7:12, 7:33

Track 7 X 600 (50 miles for the week)

1 mile warm-up, strides
7 X 600 (2 min jog recovery)
2:00, 2:00, 1:59, 1:59, 1:58, 1:58, 1:56
windy:)
1 mile cool down

14 miles, 1:34:05 (6:43/m)

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4 miles easy, 6 miles progression, 4 miles easy
with Jeff into Rockway hills
7:25, 7:10, 7:20, 7:17,
7:14, 6:47, 6:22, 6:11, 5:49, 5:44,
6:40, 6:42, 6:48, 6:26