8 miles, 49:54 (6:14/m)

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8 miles, 49:54 (6:14/m) in pelham started out easy and got into a good rhythm, quads not too comfy from the hill work.
6:39, 6:14, 6:16, 6:11, 6:08, 6:09, 6:04, 6:08
strength exercises day 2

10 miles hill work in the middle

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Morningstar mill out 3.5 miles into St. John hollow and did 10 X Hansler hill and cooled down back out of the hollow to Morningstar mill
10 miles 1:17:32 (7:45/m)
7:19, 7:14, 7:08, 7:34, 8:06, 8:32, 8:03, 7:48, 7:52, 7:48

17:00 Run for the General, 2nd.

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Race 5k Run for the General

2nd, 17:00 (5:29/m)
5:27, 5:38 (wind), 5:34
strength work phase 2 day 1