Notes
After an odd morning in the office where I was weirdly tired and didn't have much to do, I got myself out for a run and had a great workout. After a 2-mile warm-up I did about 17 min of quality - 8 min at a comfortable tempo, 3 min at about 10k, 3 at about 5k, 2 min at 3k, and 1 min lift. It certainly wasn't easy at the end, but I felt really strong and averaged 5:32s over the full workout - a very pleasant surprise for such an early workout!