Warm-up 2 miles.  6 X 100 meter strides easy, easy, medium, medium, hard, hard.

150 @ 19.8--- 150 @ 19.3

4 X 30/30  1. 30.4 / 30-- 2. 29.8/ 30-- 3. 29.3 / 30--  4. 28.8

20 minutes easy, then 6 X 100 strides.

Felt very easy out there today.