Train insane or remain the same

First 4 at 5:54. Cooldown to 5

4.5 at 6:12. 35 min sb

4.5 at 6:02 

4.5 at 6:15 

5 at 6:18 

3 mile warm up, strides. 2x2,2,4. 2's at 800 and 4's at mile. 45 second rest and then 3 between sets. Hit 30,30,68,32,31,64. Cooldown to 9.75

4.25 at 6:20 

4.25 at 6:29. 30 min sb

2 mile tempo 5:29,5:28. 3.25 total. 30 min sb

4.5 at 6:18

Workout was 6x400 at mile and 3x200 at 800. Hit 68,68,68,68,68,68,29,31,29. Cooldown to 6.75

4 at 6:34 

3 at 6:32

Some simple fartleks,  4.25 at 6:37 

4.5 in 30 ish minutes. Not too sure.

MISSION MILE TIME TRIAL #6 Warm up and strides. I wasn't sure what kind of shape I was in yet so just wanted to go out and run hard. It seemed like I had slower third laps when doing it in Épinal so I wanted to be better on that. Splits were 1:11,2:24,3:35, and 4:40. Pleased with the result but still have things to improve. Got 9.5 in on the day with 2 barefoot on the grass. 

20 min sb 

4 at 6:15 

4.75 at 6:29

Mile and a half warm up. 2 mile tempo in 10:50 (5:30,20) 4.25 total. 30 min sb. 

5 at 6:21. 45 min sb

8 at 6:09. Splits were 6:49, 6:18, 6:20, 6:10, 6:10, 5:55, 5:53, 5:26. 

4.5 at 7:18

5 at 6:39, 25 min sb

3.75 at 6:17