6 miles (3 up-tempo)

1.5 mile warm-up
3 miles 17:17
5:46, 5:49, 5:43
1.5 cool down

7 miles, 49:15

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10 X 1 min fast 1 min easy with Jeff 
7:34, 6:52, 6:46, 6:39, 7:05, 7:02, 7:13

5 miles, 36:52 (7:22/m)

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ankle ok and right knee seems ok
they were sore after long run
with Jeff cold :)