Notes
Tough run -- legs really felt like lead, especially on the way back in but really throughout the whole run. Left achilles slightly noticeable afterwards -- but not too bad. Just lots and lots of general deadness. Kept up a fairly decent pace except the warmdown though -- 1.20 mile warmup in 10:45.55, 0.52 interval in 3:46.42, 0.20 rest in 1:48.36, 0.49 interval in 3:28.38, 0.14 rest in 1:30.22, 0.44 interval in 3:31.37, 0.19 rest in 1:40.03, 0.44 interval in 3:30.35, 0.14 rest in 1:33.59, 0.49 interval in 3:43.60, 0.11 rest in 1:31.66, 0.45 interval in 3:33.74, 0.10 walk in 1:31.07, 1.28 warmdown in 12:02.15.