PM- BW. No one wanted to run on the roads with me, so I ran trails. Started at Merlin Olsen park, ran up Canyon Rd and the canal, then up the river trail to about .5 miles past 3rd dam. 6 miles warmup, then I did 5x4min at CV effort (effort, not pace- can't run 5:30 splits on technical singletrack). First 2 repeats were on the way up (started mid-way up the main singletrack), last 3 were on the way down (finished just before 2nd dam). Pace for the repeats was 6:50, 6:35, 6:19, 6:16, 6:46. Entire run was 15 miles at 7:51 pace- my legs are very pooped. 2 BW and 1 long run w/BW in the past 6 days. Time to start my taper.