Notes
Track alone. 1.25 warm, .5 cool. 1K (4:26). Pee break. Then 5x1K (4:27-4:30), 2 min jog/walk break. Total 6.5 miles, inc 27 min at hard tempo pace (7:10). Actually faster than 10K. Might have held for 5K (22:30). L heel better. Recovering from giving blood in early Dec. Been running for 2-3 weeks. Goal: 22:30 for Green Lake 5K, 6 wks out.