This was a REALLY rushed workout! I had to pick Aaron up at art class at 6pm, so I didn't have time for a good warm-up or any cooldown. I couldn't run at lunch today because I had to go to the dentist, and I didn't get home until 5:00pm. So I changed clothes, jumped on the treadmill, and started running.
WU: 4:30 progressive
WO: 6 x 2:00 @ 6:07p (current 5k pace, 9.8mph) with 2:00 recovery jog.
On intervals #3 and #6 I sped up to 6:00p because that's as fast as my treadmill will go. Sonja said to target 3K pace, which would be 5:51 per McMillan's calculator. But I need to be outdoors to run that.
This was a good, enjoyable workout, but I'd rather have had more time to warm-up and cooldown (I didn't even get to do the final recovery jog). The worst part was having to throw my clothes on immediately after my last interval, while still sweating like a pig, and hop in the car. Yuck.