1 mile warm-up 3x1,100m suicides on a football field. starting in the end zone run suicides. However, increase the distance every down and back. Example: 10m-10m-20m-20m-30m-30m-40m-40m- and so on. 3 rounds. 1 mile cool down with 100m strides
Running 30:27  5.0 mi (6:05 / mi)
Run around neighborhood, planning on going out to a map tonight and getting some orienteering training in.