Track 8 X 200 (33's)

3 miles 1 mile warm-up 8 X 200 with 200 slow jog recovery
Bit of anaerobic work to speed up my miles for Sunday workout. I never really know when to integrate the pure speed stuff and how much volume.....all I really know is that it makes the miles easier.

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