6steady + 8steady - evening run, 4 miles @ 5:30 per mile

5easy + 6interval - 150/150/200(2m rec)....5x200m(45s rec)...150/150/200, 20s/20s/27...30sx5....20s/20s/28s

Rest

6easy + 11 tempo - 10miles @ sub 52mins, ran 5 miles random in the run @ sub 5mins.

7easy + 4easy

7interval + 8easy - 6x1k....2.53, 2.51, 2.54, 2.49, 2.53, 2.49 (with sharpy, he was faster)

18easy + 3easy

89

*monday morning 4 miles @ sub 6mins per mile.