Run.

Monday, easy 11 that involved the last big hill of the newton hills . Tuesday track workout went like this. 5k on the track at 10k pace(18.30). Then the fun continued with two sets of 400, 600, 800, at 74sec, 120sec, and 160sec respectively. 200m recovery between intervals and 400m recovery between sets.
The first 400 was very uncomfortable, not used to moving at that rate I guess.

In all, it was a successful workout. 12 miles with wu and wd.