5 miles

1 mile warm-up, 3 miles steady, 6:04, 5:54, 5:44 (17:42)
1 mile cool down (8 X 100)

45 minutes steady

45 minutes steady, garmin watch strap broken, back to the old no GPS timex
legs a bit sore

Track 12 X 400 (200 jog)

1 mile warm-up, 4 X 150 strides
12 X 400 (200 jog recovery)
72, 73, 74, 75,
74, 74, 73, 73,
74, 73, 73, 72
1 mile cool down
left knee solid :)