Notes
included 12 x 400 x 200 (7:30 mile pace) and 10 x ramp
Started out on 4m tempo but couldn't deal with the idea of going all the way to the end and coming back. This was at 400 mark where I decided to jog out the mile then begin the 400's. Pace turned out to be faster than what I could run a 5k at but was controlled enough for me avg 2 sec per 400 faster during 2nd half of workout with last one the fastest.
Walked over to ramp after finish and did 10 reps, jog back to car.