8:05 AM - Westboro - 9 miles, 1:00:00.
Fartlek: 15 x [1:00 @ 5K-3K effort, 1:00 recovery]
...blah, blah, blah and you'll be a man, my son. Or something like that. Let me check with Kipling on the specifics and I'll get back to you sometime tomorrow. Right now, I'm off to bed. Goodnight.