Notes
Plan was to do 4800 at HM pace (4:05), 3200 at 10k pace (3:56) an 1600 at 5K pace (3:48) with 3:00 rest. The wind was pretty strong mostly from the west, partly from the south. Started out pretty quick averaging 4:00 for first 2K with tailwind then fought a bit into the headwind of Tommy Thompson for the next 2.8K. Probably did this rep too fast as there was more headwind than tailwind. Second rep was pretty much all tailwind except for 200m at the end. Started off a little slow and picked up the pace in the second half, was still feeling good by the end but had problems recovering during the rest. The headwind on 3rd rep was nasty and I just couldn't get my legs turning over. Upper back cramped up bad in the last 800m preventing me from picking up the pace Don't know how much faster I could have gone though . . .
Weather wasn't ideal as the sun was beating down pretty good. Left foot held up Ok during workout but was aching after and ankle still quite sore.