another hour connecting up transit bits to yet another meeting, then my fathers house then to Kirkwood track for group speedwork - busy day!
running intervals 21:00 
Put on by Big River Running - nice job, good stretches before and lots of 'coaches'. intervals 5 x 800 @ 3:15 one slipped to 3:24, a couple edged up to 3:08. felt good and smooth. Kate, Tim and Matt were around my speed - note to remember names for next time:)
easy to Whitecliff park on Grants trail, then some easy circling then 8 x small hill in park from bridge to upper parking lot, 1:30 - 1:45, 4:00 min total each. then tempo back home via grants trail and back streets