Easy running 13:55 [2] 2.5 km (5:34 / km)
Easy running 20:33 [2] 3.7 km (5:33 / km)
Skipped the warmup and stretch, again.
Long intervals 42:54 [5] 7.1 km (6:03 / km)
9 x 700 at Wilcox. 100 m rest. Sand, wind. 2'27 2'30 2'35 2'31 2'42 2'34 2'32 2'31 2'34. Also felt wasted: effort was a 5 but speed, a 4.
Warmup 10:56 [1] 1.6 km (6:50 / km)
Cooldown along Lawrence.
Strength training 12:00 [2] 0.0 km
One set abs, one set back, one set upper body (4 reps of 12 at 1' per set).