Notes
Workout was as follows: 2 mile warmup, 4 x 5minutes at date 3k pace (9:26, 5:03 miles), jog 2.5 minutes in between for rest.
I did fairly well with the workout, not dying and such. My total distance was only 8.5 miles long though which means that I wasn't hitting full miles during my 'on' time. Granted it is windy, snowing and icey enough that I fell multiple times but either way, I wasn't getting in the speed I needed necessarily...