pm: 4 mile jog with Sumo, then 10 x 800 on trail with 1 min recovery- 3:00 ave give or take. Slow was 3:05, fastest was 2:57.
Hard workout! My times are a little slower than I'd like, however I see on Nov 8 I did this workout and averaged 3:02 so I am right there. I am using 2 different stretches of trail now and one length is always a couple of seconds slower.
Total miles = 9.
Total miles for the week = 42