I did a sunrise workout on the track (a bit over 7 miles total), on an unseasonably warm December morning. Well, it was low-mid 30s, at the track but today it's mid-high 60s.
Ladder, 600, 800, 1000, 1200, 1600, 1000 meters with 200 meter jog recovery averaging 6:31/mile pace. Then a quick 3X 100 m stride outs kind of at mile/1500 m race effort. At noon did another 3.5 miles easy-moderate at home.
