Notes
I ran 8 miles in the morning with Sara. I did the first two as a warm-up, then 35 x 20 second surges with 40 second recovery run between each. This took four miles, then I ran the final two miles as a cool down run. My splits for the 8 miles was: 10:10, 9:35, 8:38, 8:56, 8:36, 8:23, 9:13, 8:51.