Today we had a morning and afternoon workout. in the morning we did one mile warmup, mile of speed changes, then 10 hills on the hill with a mile cool down, I liked this run because i love running up this hill. In the afternoon i went to xc and we did speed. We did mile warmup, mile of speed changes, and then 6 400s, and 6 200s. It was an ok run because i like speed but it was hot. The back of my knee was killing me the whole time. After that we did mile cool down. it was a painfull day | 