Cool weather; started longer training geared towards some 5k's later in the summer.

Warm-up 2 miles.  6 X 100 eemmhh.  2X 150 @ 21.0

1 mile: (goal: 70's)----- 4:38.5 (2:18-2:19) 800 recovery

1 mile: (goal: 70's)----- 4:38.7 (2:19-2:19) 800 recovery

4 X 400 w/ 90 sec. recovery  63.7----63.2----63.2----63.0---  4:00 recovery

6 X 200 w/ 60 sec. recovery  31.5---30.5---30.3---30.6---30.0---29.1--- 2 mile recovery

4 X 100 eemh

Felt controlled, but it wasn't a walk in the park.  Any workout by yourself is a little harder.  Hopefully I'll start feeling awesome for races now.