run (road) 31:36  4.0 mi (7:54 / mi)
12:10 am. Getting in some more night running as Jukola prep. I will probably have a day leg there anyway but it is easier for me to stay up and run at midnight than to get up and run at 4am. Lee-Graham-50 route but I ran ccw direction. Wanted to see if the mile measurements were accurate; always seems the first 2 are long and the last 2 short. Either I speed up a lot or I mismeasured. Splits
844, 757, 748, 707. Apparently I speed up a lot.
track (warmup) 13:21  2.2 km (6:04 / km)
7:10 pm. Warmup before track workout 5:01 960m
Cooldown afterwards 8:20 1240m. Considered doing a 2nd set of the ladder so cooldown includes one 400m in 89.
track (ladder) 13:11  3.03 km (4:21 / km)
DCRRC Wed Track workout. Washington and Lee HS. 7:15pm. Track had been busy with HS sports in recent weeks so no speed work for awhile. Workout was for ladders. 800m in 10k pace, 400m rest, 400m in 5k pace, 200m rest, 200m hard, 30s rest, 1000m in 10k pace. Up to 3 sets with 4min jog between. I only did one set.
3:00.6 (2:21.5) 87.0 (78.4) 33.7 (37s) 3:52.6
Square dancing (mainstream) 20:00 
At Boomerangs 8:15-9:30.
Stepmeter for the day 4858 (did not wear while running)