10 miles, Brock hill X 8

10 miles, Brock hill X 8, 1 mile warm-up,
8 X the Brock hill (800 meters), recovery jog down,
1 mile cool down

14 miles, 1:36:04 (6:51/m)

Untitled by runperryrun at Garmin Connect - Details
14 miles with Jeff into rockway, out to hiway 8
1:36:04 (6:51/m)
7:14, 6:50, 6:48, 6:48, 7:32, 6:41, 6:29, 6:41, 6:59, 6:48, 6:52, 6:47, 6:40, 6:46

3 miles 16:59

1 mile warm-up, strides, 3 miles on the track, 16:59
5:35, 5:42, 5:42
1 mile cool down