Notes
ran 2.25 miles + hurdles as a warmup. Learned that the quad loop is now 314 meters in length!
Workout was 1000m at mile goal pace (2:50), 800m at 70% of mile goal pace (2:55), 1000m at mile goal pace (2:50), 800m at 70% of mile goal pace (2:55), 400m at mile goal pace (67.5). All continuous.
I ran 3:07, 3:20, 3:16, 3:37, :67. All in all I think the workout could've gone better but it was acceptably fast for me.
Cooldown was a 2 mile jog.
Also, the temperature was 14 degrees plus windchill so it was cold.