I ran hills on the treadmill. 3/10s at 3.0/4.0/5.0 inclines and 8.49/8.49/8.27 pace. Then instead of the fourth hill I ran 3/10 at 6.00 pace. Just wanted to see what it felt like. I really need to be in the 6.00 range or better for the 1st 5k. I don't know how long I could have kept it up, but it only took a solid stride and effort to cover the 3/10. Then 3/10 hills on 5 and 6. 6.0/7.0 at 8.41 and 8.34 paces. I ran the 7/10 jogs between in 8.13. Solid run workout.
Two sets of dumbell squats with 40# and 10 reps each.
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