Notes
Planned Interval - Speed workout of 10x400m at 91 secs/lap... Just above 6 min/mile pace. Hit all intervals within 2 seconds. Last 4 were tough but tried to stay light on feet and use arms. Beaten up but good to have it behind me. (Note: Intevrals are based on 10K plan and are designed mre for speed than distance. Marathon plan would call for ladder down from 1600.)