Notes
Solo - 200/400/600/800/1000/800/600/400/200 w/400 recovery - 90% 5k pace. Coach told me not to leave my race this saturday in this workout tonight, so I didn't go too hard. And I'm not sure what 90% is, so I assumed I'll just try to hit 5:20 pace for the entire thing.
Was going to do this indoor, but didn't want to pay to use the track... so decided to do it outside on the track, but half of it still had ice on it, so just ended up running a fartlek on the canal, which then I had to change, so...
0:40/1:20/2:00/2:40/3:20/2:40/2:00/1:20/0:40 w/2:00 recovery. I probably took too short of a recovery, but i didn't burn out. the 1k actually seemed easy. I'd peg my pace under 5:20, but nothing faster than 5.