Notes
9m w/ 5x1000meter@5krp 2/ 90s rec.
3m w/u @ 6.6, 6.7
5x0.6m (close to 1000meter-0.62m) @ 8.3mph/7:14mpm (close to mcmillan for 5k equiv of 22:31/7:15mpm)
recoveries were for 90sec/0.15m @6mph/10mpm
rest as c/d @ 6.6-6.8
was tough workout but felt good