13.2 miles morning and evening runs (3 miles track 16:54)

morning 2 mile warm-up, 4 X 50 speed drill, 3 mile time trial on the track,
3 miles in 16:54 mile splits 5:48, 5:40, 5:26. It was my fastest time yet for 3 miles on the track in September I hit 17:20 twice. But the difference is it was very windy for the 16:54 and I ran this one with the last mile up tempo. I am getting fit and the aerobic base is reaping rewards and I feel like I have a lot in the tank even when I am tired I can switch gears.

evening with Paul 6.2 miles
13.2 miles total

6.16 with the Rovernator in 45:10 (7:20/mile)

Good run with Gary around the island in Welland.

6 miles track 12 X 400 (76's, 77's) 100 jog recovery

1 mile warm-up 4 X 50 sprint drill, 12 X 400 with 100 meter jog recovery, 77, 76, 76, 76, 76, 76, 76 ,76, 76, 76, 77, 77-1 mile cool down