Notes
2 mile warmup, 2x2.5 mi T with 1 min rec. 1st one: 6:26, 6:13, 3:09. 15:49 total (6:19.5 avg). 61 sec rec. 2nd one: 3:11, 6:28, 6:23. 16:03 total (6:25 avg). Total avg pace: 6:22.2. After 3 min easy, did 4x30 sec with 1 min recovery. Tough workout. Was tired, headache - didn't go as good as I hoped.