2.5 miles steady, 2.5 miles moderate, short reps

Ran to work in 17:02, average pace 6:55/mile, and back home in 16:05, average pace 6:32/mile. Wore the Lunarglide Shield due to wet conditions. The club training session was at the track and consisted of sets of 200m, 400m and 200m with a 30-second recovery between each, and a walk round the track between sets. We were supposed to do 6 but I arrived late and ran a 0.35-mile warm-up while the others were walking round after the first set. Times were 33, 71, 33; 31, 72, 34; 33, 72, 32; 33, 71, 33; 33, 70, 32. Warm-down was 0.51 miles.