Notes
Well, was late for BBBS so I ran there (1.25 mile) and played really, and I do mean really, intense hockey and capture the flag with him.
I did a 1200 warmup going in to the workout. 4 x mile with 3 min rest, ripped em off in 5:44 (going 5:30 pace, slowed down last 100) 5:46, 5:38, 5:16.... Good albeit tiring workout!
1 mile cooldown