Running warm up/down 18:00  0.5 mi (35:59 / mi)
There was a running meet at the track before our session, so the warm up was shorter than normal. We still did the coached warm up though.
Running intervals 35:00  5.6 km (6:15 / km)
We did longer intervals today, with 200m rests between each one:
800m: (00:48.5,00:50.4,00:49.7,00:50.9) 03:19.5
600m: (00:47.5,00:49.3,00:47.7) 02:24.5
800m: (00:46.9,00:50.0,00:49.5,00:49.0) 03:15.3
600m: (00:44.9,00:47.9,00:49.4) 02:22.3
800m: (00:51.2,00:49.6,00:50.0,00:49.8) 03:20.5
600m: (00:44.5,00:45.9,00:46.3) 02:16.7
That was the end of the shorter program that I ran, but I decided on a whim to try to keep up with Ian on the final 400's that he ran on his longer program:
I was suprised that I could match him for the first one, but I could only keep up for 300m on the second one and quickly lost seconds in the last 100m.
It was great seeing Ross and Sam visiting from Sweden. Pretty good attendance today, only missing sgb. Also had Anna visiting.
Running warm up/down 10:00 
Some coached cool down, before heading for some burritos at sgb and Lori.