Speed work 59:53  7.1 mi (8:26 / mi) +15m 8:23 / mi
shoes: Adrenaline 17 2nd
Speed work at Sligo International track. 4x800 with 1.5 lap jog, then 6x200 with 0.5 lap jog. Times were 3:27 - 3:29 (except that I forgot what I was doing and ran one of them as 1000m at 4:21). The 200s were all 46-47.
I also clocked my max HR at 204. I'm just glad it's not 220-(my age).