Ran 9 miles easy during lunch with 10 x steep hill sprints (11 seconds). Why eleven seconds? Well, I basically just picked out a stopping point on the hill, which took me 11 seconds to reach. In the early evening I went out for another easy run, 4.2 miles on my normal shakeout run loop.
Today: Noon - 9.1M @ 6:59 pace; PM - 4.2M @ 7:18 pace