Track 8 X 200 sharpeners

1 mile warm-up, strides
8 X 200 in 40 (200 jog recovery)
2 X 200 at race pace
3 lap cool down, feeling fresh:)

3 miles, 21:15

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freshening up for the boxing day 10 miler :)
7:21, 6:54. 6:58
strides

4 miles, 29:02 (7:15/m)

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 easy with Jeff and strides
7:27, 6:58, 7:12, 7:21