hills 7/16/15

Last night -- 45 min with 12 x 45 sec hill sprints up Old Post Road.

intervals 7/13/15

14 min w-u + 4 x 1600 with full recovery /
5:39.4 (3:57)
5:39.1 (3:59)
5:41.0 (4:05)
5:38.3 (4:40)

hot, humid, the usual

LSD 7/11/15

89 min easy, brisk last mile / roughly 12.2mi total

hills 7/9/15

45 min in BP with 15 x 30 sec hill sprints. Temp down a bit but still swampy humid. Low quality sleep five nights in a row.