Notes
run in shorts. 16:20 wup then 5x4 minutes hard (5k pace) 2 minutes easy with an 11:15 cd. pretty awesome stuff. while i could tell that whatever pace I was running was slow I felt strong like I could push harder and surge several times. for example 3rd repeat was uphill 4k-5.05k so like 3:50/k pace which runs around 6:10 pace or so which is nowhere near 5k pace. but whatever it was anaerobic with some aerobic stuff in there so I'm sure I'll be running faster in no time.