NoSlo

9 miles at track

3 mile warm up

6 sets of 600 m at 5K speed (or thereabouts):

2:23

2:23

2:21

2:20

2:22

2:21

.25 jog in between

2.5 mile cool down

9 miles - Conoco Loop - 1:09:01 - Pretty close splits

14 miles - Oxford Road Loop. 

Ran at race pace - 1:45

Felt good running, didn't mean to run that pace

6 miles at track - 52 minutes

9 miles at the track

8 miles at approx. 7:45/mile

1 mile - striders/recovery 

17 miles - Oxford Road Loop:

- Out in 1:05:56

- :30 break at halfway point to put away headlamp, etc.

- Back in 1:02:52