4 on the mill easy, then weights and core, then 6.5 with Scott with 1.5 miles of speed in the form of 10 laps around the Nauset Light Beach parking lot with no recovery, just straight through with no warning. Kind of fun and the speeds ran from 5:45 pace to 5:02 with an overall average of 5:25. Not exactly lighting it up, but in 20 degree weather and the clothing and trainers that went with it. not a bad effort. First time I've even tried running that quick since late November.