Sunday

Run long on Hines drive 2:02 14.8 miles of mixed intensities.
60 min easy
15 min M pace5 min easy
2X12 min HM pace with 3 min easy
Finish as I felt like running ~ 8:15

It's been a quite a while since I ran

Run 1:00 7.3 miles at the rec center

WU 3 miles easy as I felt like it :)
2X1 miles at ~7:25 5 min rest interval
Finish hour with moderate