9.5 miles in 7:25 pace Met my team in Boulder at Palo Pkwy 20 min warm up, stretching, strides Did our intervals back and forth on 2 kilometers of muddy, puddle laden trail. Reminded me of cross country. 4K at half-marathon effort (elapsed time was 14:44 which was 5:59 pace) 3 min recovery 2K at 10K effort (7:06 which was 5:46 pace) 5 min recovery 2K at 10K effort (7:17 which was 5:55 pace) 10 min cool down Post workout I came home, ate breakfast, showered, and went to play Racquetball with my friend Shawna. We just volleyed and enjoyed hitting the ball hard without keeping score (since I pretty much stink at the game and she would have kicked my bum anyway). It was really fun though! Now we're off to take the kids swimming for the afternoon. | 