Max HR 188 4xmile 1:30 recov on all and 3:00 before last (needed to get drink from golf course hut) Got up at 5:00 to beat the heat and run on the golf course before it opened. Felt that doing threshold miles would be more productive for my body then the ladder that was assigned. No track nearby. At least this way I could get accurate mile splits from my watch and wouldn't have to worry about measuring certain distances. 5:24/5:12/5:14/5:17 4x20 second HARD strides after. I pushed myself well today despite the hot and humid conditions. Scale of 1-10 probably a 7 effort wise. PTdrills in the afternoon