With Milo at Cougar: Clay Pit up to Mine Shaft, then back to Fred's and took the Shy Bear/Deceiver loop. Left on Quarry down to the Falls, and then back up Cave Hole with Nike bypass.
Running intervals 30:00 4.65 mi (6:27 / mi) shoes: NB 1400
Started off trying for mile repeats: first mile was 5:27, then .5 mile @ 8:00/mi, second mile was 5:33, .5 mile @ 8:00/mi... then only got through about 1/3 of the last mile and couldn't do it. Tempo run for the rest of the time.
Running15:00 [3] 1.77 mi (8:28 / mi) shoes: NB 1400