7.5 miles today with the first 3 at a 7:45 pace then an easy mile then 8 x 400's at 6:25 descending pace. Last one was in the 5:50 range then a slow ride 1 mile run back. Average pace was 7:45 overall even with the slow 9 minute recovery run back. It was in the lower to mid 90's - record breaking heat today. Low humidty though so it was not really that bad.. It's good to run at those speeds to let the body get accustomed to that pace even for 1.5 minutes.

Had soccer practice and scrimmaged for most of that time, drove back to the gym and taught a killer spinning class. Ready for some TV, Good day today workout wise.