Monday: 7K easy, 39 min
Tuesday: 10K along the Richmond Dyke trail, wind-assisted negative split :) 56 min
Wednesday: 10.3K with Mike downtown, 59 min
Friday: Intervals on treadmill: 7 x 800m in 3:34 average, 3:30 rest between. 11K total.
Saturday: 14K easy, 1:24 (6:00/km)
Sunday: 23K in 2:21 (6:09/km) partly with the Running Room group. Nice run. Another 2.3K with my son in the afternoon.