Notes
I didn't have to work as hard for this workout as I did a month ago. 3 miles in 14:27 extrapolates out to a 15:05 5k w/a 3:01 average kilometer pace. This just lends me a lot of confidence that I'll be able to go sub-16 next week.
I warmed up with Erin to the track, where she did an easy mile and then stretched out for half an hour. I did the workout the same way as a month ago, with a 200m walk/jog in between each 400m repeat, stopping for water every 2nd repeat (every 3 laps.)
After my 2nd to last repeat (the last 69 second one) a rather large and rotund man that had just started walking on the track asked me if I was all right.
The warmup and cool down was nice and slow. Napping is now required.