2.5 miles easy, 2.5 miles steady, hill reps

Ran to work in 18:02, average pace 7:19/mile, and back home in 16:51, average pace 6:51/mile. The club session was hill reps in Westerton, consisting of 6 continuous loops of Crarae Avenue and Murrayfield Drive. Distance was 2.69 miles, max HR 176, plus a total warm-up and warm-down of 2.55 miles.