Running warm up/down 28:00 
Running intervals 22:00 
Swedish Pyramid 1-2-3-4-3-2-1 with 1min "off" ...smoked the last minute, haven't felt like that great a running form in forever.
Still sticking to the track, for fear of tripping in the dark and landing on the fracture. Gotta get fast again ...only 6wks, 3dys to RTH
Stairs intervals 8:00 
Followed up my last interval with a blasting on the Riverdale stairs. 10sets, alternating singles and doubles. Plus a few minutes of Spanst added to spice things up...
Stretching 8:00 
Attempting to avoid the "too-much-too-fast disease" I gave my ATC last winter.