pm: 4 miles in 40 minutes on trail with Sumo, then 8 x 800 in approx. 3 minutes with 1 min recovery. I felt pretty good on this workout. The 800 is not is not exact but I think I was 1-2 seconds within 3 minutes on every one. 1 mile cool down.
Total= 9 miles
Total for the week = 29 miles