running warm up/down 8:40 [2] 1.0 mi (8:40 / mi)
running hills 13:59 [4] 2.0 mi (6:59 / mi)
2 x 1 mile 'Hood Loops, not too hard, hilly and hot
running 4:37 [2] 0.5 mi (9:14 / mi)
2 x .25 in between
running hills 6:16 [4] 1.0 mi (6:16 / mi)
2 x .5 block loops
cross training warm up/down (drills) 10:00 [3]