Saturday Workout plus another 6 miles

One mile warm up, one mile cool down, plus one mile workout in between.
The Lactate conversion workout:  Using 3k training pace for "relaxed" 
pace we'll do 4 times 50meter relaxed, 50 meter easy, 100 meter relaxed, 
100 meter easy, 150 meter relaxed, 2 minutes easy.  After the 4 sets do 
5 minutes easy times two. Then stretching and core work.

In the afternoon, before Peter's 50th birthday, finished another 6 miles:

Split	Time	Distance	Avg Pace
Summary	53:24.9	6.01	8:54
1	9:23.4	1.00	9:23
2	8:43.1	1.00	8:43
3	8:50.2	1.00	8:50
4	8:44.9	1.00	8:45
5	8:50.3	1.00	8:50
6	8:50.7	1.00	8:51
7	:02.4	0.01	7:53