Notes
5x3'on/off (goal @5k)
4x30"on / 90" off (goal@mile)
5k somewhere between 6:39/mi and 6:20/mi based on Dec. 5k TT or last Saturday's mile.
6:29 avg.for the 3'
WINDY... rep 3 was way too hard, finished up a slight hill into the wind and it was brutal but also my fastest rep (oops).
Training Plan Entry
Tempo
40:00
Goal: Something near LT
30 min @ LT + :10 + 4x:30on/2min off