Notes
5k warm up, 2 miles tempo, short rest, then 3x 500m fast, then a 2 mile cool down. The tempo averaged 4:40 per kilometer, and the 500m averaged 2:09.
A New Brunswick school teacher is running 30 kms per day for thirty days, with a 90 km run on the last day. He's doing it as a wellness initiative, to inspire students. He's in Fredericton tomorrow, and I plan on joining him for part of his run, perhaps 10k of it. Read about him here: http://www.cbc.ca/nb/features/ironwill/