Notes
6 mile at about 7:30 pace outside (nice and cooler for a change)
7 miles on treadmill (much warmer in basement than outside) including:
3 x (1 mile at 6:15 pace + 0.25 mile r/j at 8:00 pace) +
3 x 30/60 strides at 5 mpm & 8 mpm
1 mile at 6:40
1 mile 8 mpm.