9 miles, first 3.5 easy then 1500m on track in 5:09 (82, 82, 84, 61), 800 very easy jog/walk recovery, 800 in 2:43, 800 very easy, 2 x 200 in :39 and :38 (400 recoveries), 2 x 400 in :79 and :79. 1.75 miles cool-down. Felt okay, not really pleased with the workout. I think if my life depended on it I'd be hard-pressed to run a 5:15 mile, in fact 5:20 is probably about the best I could do right now even when fully rested! But perhaps part of the slowness was due to riding the exercycle 30 minutes right before running -- I originally was going to run in the late afternoon but decided to go ahead and get it out of the way this morning. The other part of the slowness is old age! | 