flat tempo run 1:20:00 [3] 8.8 mi (9:05 / mi)
5 min wu with strides. Then 5.5 miles in 45 minutes or 8:10 per mile, miles were 740, 745, 755, 804, 810 and 815. The first half is downhill the last half uphill. Then to the Y where I did 6X2:00 at 755 at 6% on the Tm with 1 min easy recovery.