Notes
First set of 5 was supposed to be a warm-up set with a short 60 second recovery in between intervals. Then we did 10 minutes between sets and then 5 in between each interval in the second set. it doesnt sound EXTREMELY hard on paper but we did our long runs the evening before and lavern is a tough course, with no where to hide from the sun and heat.
I think overall the workout went pretty well. It sure was a good indication of summer mileage and fitness. i kept moving up in the group throughout the workout since people either dropped out or couldn't hold pace anymore. That was encouraging