Tues - 11+ (1:17:33) Went down to Kinn's rd trails keep it relaxed till we got to the trails picked it up a bit in there and cruised home 26:33 for last 4.
Wed - 11.5m (workout) 3 x mile w/800 rest - @Albany track. 5:18/5:12/5:08 total time 26:47 for 4.5m (5:57 pace) Felt a bit sluggish on the first rep once I get going felt much better the middle mile was were I felt the smoothest. On the last rep I hit the 8 in the same time as the 2nd rep but was 2 secs slower on the 1200 and new I need to move my ass to not mess up my workout was able to negative split the whole workout and keep the rest a bit quicker.
Thurs - am 5m (39:01) out n back 5
Pm - 8+ (55:17) around Berlin
Fri, Sat , Sun - 0 spent time with the family.
Total - 45m