Notes
Easy Run + 4 x 25 seconds surges
Very cold (left my "cold clothes" in NY) & lost left glove during run. First run w/long sleeve shirt. Ran easy & then up to 1000m loop along Carnegie/Congress. Ran 4 x 25 second surges (jog in between). Did not run these all-out and goal was to turn legs over, go about 3k pace and run these "even". Felt like I was going near Mile pace. Actual was 800m pace and even pace. Accurate splits for surges below (ran these a fixed distance along Carnegie):
# Time Dist Pace Best Pace
1 0:00:25 0.07 5:47 5:36
2 0:00:23 0.07 5:30 5:07
3 0:00:24 0.08 5:16 5:17
4 0:00:22 0.07 5:15 5:11