AM. 30'R+STR
PM. One of my favourite workouts. 3x10' @ threshold with 2' off and see how far you get. Held a good pace and was 2.85,2.9,2.8km. HRs 180,183,183, so maybe a bit too easy actually (threshold's around 187 right now). Heat was much more bearable today.
Note
For today's words of wisdom, check out this interview with Jack Daniels over at flotrack. The other 3 interviews are interesting too.