Notes
Wmup 4 miles a few strides(7:22), 12 x45 sec hill, jog down. 1 mile(7:06) to track 4x200 200 jog each faster then the next 37,36,35, 35 cool down 4 Miles(7:23) The humidity was tough, took a while for my body to get going! Once I fot going felt good rest of the workout.