Road running55:18 6.51 mi (8:30 / mi) +81m8:11 / mi shoes: Saucony Guide 9 - 2016
Some faster running and hills after some warmup miles 8:56 8:55 Hill repeats (0.21 mi/est 20 m climb, jog back recovery) 1:33 1:23 (6:55/mi) 1:24 1:23 about 0.6 mi recuperating then 2 miles 7:44 7:26 then 0.5 miles cool down at 9/mi