Notes
ran alone at the track, planned only a few laps at 5k pace with easy pace laps in between.
except for first mile at low 9 minute pace and last half mile around 920, other easy laps were in the 820s and 830s.
that may be current marathon pace for me. did 1 lap at faster pace, then 3 at 'easy' pace - 3 times. 7:06, 7:12, 6:53 pace. ran everything in lane 6