Notes
Easy 2 up. 5 x 1k at or near 10k pace then jog the rest of the mile ( ). Cool down to finish off the 8 total. Did pretty good on the hard effort, even a little faster than planned at first, but cut out the last one due to time.
Laps - 8:33, 8:56, 3:51 (6:25), 4:00 (r), 3:47 (6:22), 3:50 (r), 3:54 (6:33), 3:53 (r), 3:57 (6:34), 3:36 (r), 3:58 (6:35), 9:01, 3:15 (r)