Anaerobic power workout 12 X 400(400 jog)

8 miles total, 1 mile warm-up 4 X 50 speed drill,
12 X 400 with 400 jog recovery.
76, 76, 76, 76, 75, 73, 74, 74, 75, 75, 75, 75.
Note the middle 4 there was no wind.
Cool down 1 mile.

14 miles 1:40:49 (7:11/mile)

ran 14 with Jeff home, northcliff, lockhart, glenridge, woodside, east hampton, glendale, welland can parkway till 7 miles then turned around.

5k Slainte in 17:18(5:32, 5:30, 5:02) 5:34/mile

2 mile warm-up 4 X 100 strides 5k road race, wicked wind the first 3 k on hamilton mountain then down the mountain 5:32, 5:30, 5:02, 17:18 for 5k, 3:28/km,
http://www.chiptimeresults.com/resultsreader.php?y=2010&r=SlainteS.htm 5:34/mile