Notes
3m warmup @ 6.6mph
5 x 0.4m (called for 600meter+0.37m) @ 5k rp w/ 90s recoveries @ 6mph (mcmillan for my half said my 5krp should be 22:30, or 7:15mpm so went 8.3mph or 7:14mpm) - was tough, but did ok, esp considering I woke up @ 2am w/ a headache/eye pain that hung around all day-in fact the only time I felt ok was while running, go figure!)
rest was cooldown @ 6.6, 6.7mph