Notes
went out west on Demers at the 7 out spot and ran east....
15 minute warm-up
6 x 70 seconds hard (on every 3 min so 1 min 50 sec recover/jog)
about a 20 minute cool down (so about 7 on the roads)
then when I got back into the hyslop I ran on the track and bleachers for about another 3 miles