4.75 miles ap: 6:50, 5 miles hard splits were:5:32, 5:33, 5:32, 5:33, and 5:27 into the wind, I took about a 60 second rest as I turned around then did 5 more miles hard splits were: 5:21, 5:27, 5:28, 5:27, and 5:26 (with the wind), then did 4.75 more miles back home ap: 6:38. this was a strong work out. The ten hard miles were done on the rolling hills of the Syracuse Trail. The legs and cardio felt great. The only problem was I didn't start until 8 this morning and it was really hot. I was feeling quite dehydrated by the end. Have been pumping fluids in since. this will be the last hard workout I do until the Ogden marathon. I will do a couple of workouts next week but they will just be maintenance workouts. I was glad to get one last good one in. | 