Notes
Monday workout before Friday race for some Augie 10k vibes. I opted against another grass workout as I think Drew and I ran in spikes a bit too long last Thursday (about 6 miles) and doing that again might be a mistake. The plan was 3min repeats at ~XC pace (so let's say 8k on roads). Again with excessive rest, 3min.
2+ mile warm up then the first rep was slowly eased into, only getting below 6min pace for that last half. Next rep was a step up in pace, averaged 5:35. And by the 3rd we were on target with <5:20. The 4th rep started too fast and I faded to a slower time and thought that could mean trouble. But I rebounded on the 5th and got back on track and started to even feel a bit smooth at this pace.
Reps 4-8 were all <5:20 average again. Drew did 7 and I felt up for an 8th. It went about as well physically but odd mentally doing it alone. That seemed good enough as my right calf had been getting tighter since the 4th rep.