NoSlo

1 mile slow with dog

3 miles fast - low 7's

1 mile slow with dog

3 miles fast - low 7's (it 6:57 on one mile)

1 mile slow and last one fast (7:06)

10 miles on treadmill - hill work at at 9%

1 mile warm up

1 mile at 9% - 6mph

1 mile at 1% - 7mph

1 mile at 9% - 6.2 mph

1 mile at 1% - 7.2 mph

Etc. 

6 miles at the track

10 miles on treadmill 

7.5 mph

1 mile warm up

.25 at 1%; .25 at 2%; .25 at 1%; .25 at 2.5%; etc. to 5.5%

2 sets

6 miles at the track

20 miles to Carter Lake - 2:41 (negative split)