Notes
short w/u jog, 3 strides
12 mins. tempo run
2 x 800m @ 5k
12 mins. tempo run
2-3 mins after first tempo, then 1 min. rest each time after that
tempo segments about 6:20 pace (first one a little faster, second a little slower); 800s around 2:53-2:54.
c/d jog
solid workout, ran well in spite of the suffocating conditions; lots of folks bailed on the end of the workout, but I pushed through to the end