Notes
my original plan was 4xmile at 5k pace. however, after the 3 miles I wasn't going to do another so i jogged extra and decided to do some 800s. that's 4 miles of quality in 5:04 for 20:16 total in only 28:35 total. aerobically I am once again feeling very strong. 5 pace felt fast, but i felt like i could keep going, which is a good thing. i think that a canova (or really daniels) based plan for that matter does not make the pace feel easy or slow but makes it possible to maintain the pace for a long time.