Notes
it is what it is. I wasn't feeling into it. but I warmed up and decided to give it a try. it went fine, I just was tired from the typhoid shot and 20 miler i suppose. some quality is better than no quality. in case you were wondering this is an opened ended workout. 1k at marathon pace 1k at 10k pace, on a perfect day 21k, but I don't think I have gone past 9 or 11k.