Mon- easy 3 miles followed by an hour bike ride
Tues- 5K in 19:31 (very very hot day) I could tell from the start this was going to be a tough run. Splits were 6:22, 6:11. 6:17- clearly I am not acclimatized for heat (skin was dry-never broke a sweat until after I finished!) so I was actuallly pleasantly surprised my last mile was not the slowest.
Wed- easy 20 min with Sumo, then 50 minutes, followed by 6x15 sec sprints (if you can call them that).