BC

PM big cottonwood mall loop.

AM easy to SHP and Back to the track.

AM XC workout at the track.  Ran 3.25 warm up to fotthill and around passed the VA and down to 1300 E. and back to the track.  20 Hill strides about 100 meters each and finished up on the track with a cool down.

Pm WA speed workout. Normal warmup followed by 4 x 200 but the knee was giving me trouble so I finished with 3 miles of speed changes instead and a lap around the park.

Meet at Murray Park did some warm up and cool down and ran around during the races.  Not to accurate.

Easy 2.5 with the XC team and then a 10 miler on the dreadmill at the gym late.  Was happy with the 10 miles avg pace 8.9 mph, last three miles each one got faster from 6:30 down to finish 5:35.

Hard to know how far I ran today but at the end of six races at the Murray invite I was tired, and to tired to go out and run some more.  I did a few different warm ups with each group and ran around from place to place on the course for all six races.  I will give me a mile per race and some for the warm up and call it 7.

I ran this afternoon on rail trail, did a 20 miler avg pace 7:20