Notes
5 mile "Track" workout - 2 miles up, 400, 800, 1200 with 400 recovery after each. Goal paces were 8:30-45 easy, 6:15-30 400, 6:30-45 800, sub 7:30 1200. Had to walk the middle recovery and no real foot or achilles pain to note.
Laps - 8:08, 8:30, 1:35 (6:22 pace), 2:21 recovery, 3:18 (6:38 pace), Missed the middle recovery and 1200 times (10:30 for both?) , 2:29 recovery,8:36.