Cruise intervals on TM. 15 min easy and strides, then 4x1 mile intervals with 1 min slow in between. First 2 at 7:48, last 2 were 1 click slower. Enough CD to make an hour.
Running1:00:00 [3] 5.6 mi (10:43 / mi) +950ft9:14 / mi shoes: Sportiva Raptors #2
Hill fartlek with Ralph, plus 6x10 hill sprints. There is one small stream we cross that's usually no more than a foot across - today it was about 6 feet across. I jumped but didn't quite make it and Ralph laughed at me. I'm not good at jumping.