easy 5.04 morning/10.04 evening=15.08 miles

ran an easy 5.04 in the morning on the roads very wet for trails, 38:19
evening 10.05 miles with Jeff 4km warm-up, 8km 400 on 400 off, 4km cool down. Felt tired for this one. 72:02

16.17 miles drenched-2 runs 12.12, 4.05

morning-trails very wet hit the merrit trail to port and back and ran a few loops within it to get in 12.12 miles in the slop 1:38:38

evening 4.05 miles easy on the road 8 X 50 sprint drill 32:09

15.92 miles

morning : easy 5.09 miles 42:24 with 8 X 100 strides on Brock Field.
evening: 10 miles 72:00
2.5 miles warm-up 400 on 400 off for 8k and 2.5 mile cool down with Jeff on the 10 mile General hospital road route.