Easy 1mi warmup before ultimate.
After ultimate I did some more easy running on the track and then I did one set: 600(tempo)x200(easy)x200(finish kick). Finished up with more easy running and a couple 100 striders. I did not have my watch on me today, but I'm sure the times weren't pretty. Suprisingly, I felt pretty good today, but really wish I can get back in the groove.
I think I'm going to start taking an 1hr lunch Mon. & Wed. so I can run on my class days. I've never been a big fan of the 4am workouts. For some reason I like my body to be awake before I push it.
And one final note, they finally posted the duathalon results from a couple weekends ago:
http://www.3rrr.org/ Looks like I got whipped by a bunch of old farts. As Skilz put it, "At your age it gets harder and harder to get beat by older folks."