3k tempo in 11:48 and 6 300 hill reps in (65-68). the hill reps were ok a little chest pain during them. The tempo was rough. I felt like i was going a good pace for the second mile and I was not. first mile split at 6:03 and then .88 in 5:45 (6:32 mile pace) which was rough for up the 18 i feel like i want that to be at 6:15 pace or better so i need to work on it. cooled down the 18