My new project is definitely giving me some extra gray hair, got woken up at 2:30am due to problems and stayed up with them till about 4:45am, at which point it was too late to go back to sleep so changed to my workout out and went down to the basement.

Dynamic flexibility 10 reps each

1 mile warm up@ 5.3mph
3x1k @ 7.2mph with 0.38miles @5mph for recovery
1 mile cool down @5.3mph

5 miles @ 52:30 HRavg=160bpm 10:30pace

Barry's Bootcamp Butt & Thigh from the 5 day Academy series

Extra stretch on my own.