4 miler track (23:00) 5:45/m

Notre Dame track Welland, track is in rough shape,
4 miles in 23:00 mile 1 (5:55), mile-2 (5:50), mile 3 (5:40), mile 4 (5:35)
Looking out striding out with the form.

90 minute easy run

10.3 miles trails roads hills 90 minutes of easy running

4 X 1 mile Track

Track workout 1 mile warm-up, 4 x 1 mile(400 jog rest) 5:23, 5:20, 5:23, 5:27, 1 mile cool down.